Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch
Snatches:
Work up to a heavy single CnJ (90-95%)
7x2 HC + SJ. all working sets at 70%, rest 60
Squats
4x4 Box Squat
4x20s heavy load walk out (must use belt)
Strength 1:
a) 3x2 Clean Pulls
b) 3x15 Supine Row
c) 3xME L sit
Cond/skill
3 RFT
125 DU
6 HSPU (parallettes)
Cleans:
ReplyDeleteHeavy single - 245 (felt weak today)
HC - 185 (did PJ instead to work on shoulder positioning; felt good)
Squats:
275 (just worked on speed and positioning; 4x4)
Heavy walk out- 405
Extra:
1RM weighted pull-up - 146 (PR)
Strength:
a) 245
b) did strict T2B instead (15)
c) skipped
Conditioning:
7:42
unbroken parallette HSPU round 1 and 2 (kip); round 3 did 4, 2
unbroken DUs round 1 too
DeleteCleans:
ReplyDeleteHeavy single - 170
HC & J - 135
Squats:
4 * 4 Box Squat - 185
Heavy walk out- Skipped
Strength:
Supine Rows - 3* 15 - Done
Plank - 3 * 1 min holds.
Ran out of time for conditioning. Will do it tomorrow. Have been missing out on conditioning work.
Snatches:
ReplyDeleteWork up to a heavy single CnJ (90-95%) 280# Pr.......265# C and SJ
7x2 HC + SJ. all working sets at 70%, rest 60 185# for all Push press also to work on shoulder mobility
Squats
4x4 Box Squat 185,205,205,205
4x20s heavy load walk out (must use belt) 455#
Strength 1:
a) 3x2 Clean Pulls 275 butt rising too fast/15x1 135# slow first pulls for technique
b) 3x15 Supine Row complete
c) 3xME L sit skipped
Cond/skill
3 RFT
125 DU
6 HSPU (parallettes)
paralletes were extremely hard tonight dropped back to normal handstand pushups(vaginitis) and very tired..............
9:43
try keeping the lats locked in a bit more, like a straight arm lat pull down - should help to keep the back angle locked and prevent the butt from rising too quickly
DeleteCleans:
ReplyDeleteHeavy single - 220 (felt weak today, back was smoked)
HC - 180x3, 200x2, 210, 220 - went heavier after terrible singles
Squats:
335, 365x3
Heavy walk out- 405x2, 435x2
Strength:
a) 270 back was not solid
b) skipped - no space/out of time
c) skipped -
Conditioning:
6:43
DUs sucked today
5/1, 5/1, 3/3 on HSPU