3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
FS:
3x3 pause FS (3s hold) ~ 70%
a) 3xME parallette HSPU
b) 3xME ring row
Cond: Total 15 minutes- 6x 2.5min rounds
6 rounds for reps:
90 seconds to...
run 200m
ME squat clean thruster 185/135#
rest 60
Round Times
- 0:00 - 1:30
- 2:30 - 4:00
- 5:00 - 6:30
- 7:30 - 9:00
- 10:00 - 11:30
- 12:30 - 14:00
Cleans:
ReplyDelete185x1, 205x4, 215x1 (then did 10 singles at 225 w/20 sec rest.)
PJ+SJ
185, 205, 225, 245
Front squat:
225
Strength:
a) 11, 6, 4
b) done
Conditioning:
1. 4 thrusters
2. 3
3. 3
4. 3
5. 3
6. 3
Cleans-
ReplyDelete185, 205.215,215,225,225
SJ/PJ- 205,225,235,245
FS- 225,255,255
strength-
a) 7-5-4
b)17-12-10
Conditioning- 6,2,4,3,4,3 awful
Conditioning- 6.2.4.3.3.3 correction
DeleteCleans-
ReplyDelete185, 195, 195, 205, 205, 215
SJ/PJ- 205,215, 225,235
FS- 235
strength-
a) hspu 10-7-7
b) ring row 14-14-15
Conditioning- 4, 4, 3, 3, 3, 3
Cleans-
ReplyDelete95, 95, 100, 100, 105, 105
Split Jerk - 135, 135, 135
That's all. Still super sore and about 4 hours later now and I'm walking funny...
Cleans:
ReplyDelete145
PJ+SJ
Reached up to 135 and my wrist started hurting. So, had to stop.
Front squat:
175
Strength:
a) 5, 2 (wrist pain). Stopped
b) 3 sets of 9 reps
Conditioning:
1. 3 thrusters
2. 3
3. 3
4. 2
5. 3
6. 4
Cleans - 85
ReplyDeleteJerks - 85
Front Squats - 65 for bum knee
Strength
a) 7, 7, 7
b) 8,8, 8
Conditioning: 2 3 3 3 3 3