3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
Barbell: less than 80%
5x2 HS. heavy but perfect, rest 60-90
5x2 HC + SJ. heavy but perfect, rest 60-90
HBBS:
2 waves, 7-5-3
Strength: NOT maximal
a) 3x3 pendlay row
b) 3x2 snatch pull
Cond:
4x60s ME row, rest 60. for cals
Throwdown prep:
2 min practice each of the following
a) kb FS
c) kb run
b) kb snatches/gto. must touch ground on each rep
Hang Snatch: 135, 145, 155, 165, 175
ReplyDeleteSingles - 185, 200 (PR)
Hang cleans: 185
HBBS:
255, 275, 295
275, 300, 320 (belt; felt really good here today)
Strength:
a) 205
b) skipped
Conditioning:
will do later
Throwdown prep:
will do later with dariles
Extra (this morning):
3RM rack jerk (split) - 250
Met-con:
21 FS (135)
21 T2B
21 burpees
15...
15...
15...
9...
9...
9...
6:32 (21's unbroken, 9's unbroken)
Hang Snatch: 135, 155, 165, 175, 185 (1, miss)
ReplyDeleteSingles - 195, 205 (f) - missed 3 attempts...no excuses
Hang cleans: 185
HBBS: stayed light. calf/shin is on fire
Strength: skipped for tomorrow
Conditioning:
32 (damper 8), 25 (damper 5), 25 (damper 5), 24 (damper 5)
Throwdown prep:
done
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
Barbell: less than 80%
5x2 HS. heavy but perfect, rest 60-90 135-155-175-185-185
Single- 205-215(PR)
5x2 HC + SJ. heavy but perfect, rest 60-90
Skipped
WOD:
75 wall balls (unbroken)
50 pull ups
25 ring dips
6:42 RX
100 DU 1:11
Throwdown prep-Done