3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
5x1 2 HS + SB. up to 80%, rest 60-90. NO straps
5x1 2 HC + PJ + SJ. up to 80%, rest 60-90. NO straps
Thrusters: not maximal, use this to get a feel for the movement.
2 waves, each set is UB. do not stop at the shoulders before descending - if you do, you're going too heavy. OK to rest with the bar overhead if needed.
5-3-2
2 waves, each set is UB. do not stop at the shoulders before descending - if you do, you're going too heavy. OK to rest with the bar overhead if needed.
5-3-2
Strength:
a) 5x3 benchpress at 85%, rest 45
b) 5x3 pull up at 85%, rest 45
cond:
7x200m, rest 1:1
EXTRA: gymnastics
10 minutes - HS walking/HSPU/etc - every 3 attempts, do 5 TTB
Snatch - 145x2, 155x3
ReplyDeleteClean - 185x2, 195x1, 205x2
Thrusters:
135, 165, 185
165, 185, 210
Strength:
a) 245
b) 90 (85% was 126...F that)
Conditioning:
done; avg was ~40sec (need to work on speed)
Extra conditioning:
1000m row
50 T2B
40 HSPU
30 Thrusters (135)
20 burpees
10 MUs
17:23
Barbell:
ReplyDelete5x1 2 HS + SB. up to 80%, rest 60-90. NO straps
135-155-175-175-175miss
5x1 2 HC + PJ + SJ. up to 80%, rest 60-90. NO straps
135-185-205-205-225
Thrusters: not maximal, use this to get a feel for the movement.
2 waves, each set is UB. do not stop at the shoulders before descending - if you do, you're going too heavy. OK to rest with the bar overhead if needed.
5-3-2
185-205-205 ouch
205-205-225 ouch ouch
Strength:
a) 5x3 benchpress at 85%, rest 45 255-255-255-255-255
b) 5x3 pull up at 85%, rest 45 73/73m/53/53m/35 grip streth blasted/
cond:
7x200m, rest 1:1
completed-winded....
EXTRA: gymnastics
10 minutes - HS walking/HSPU/etc - every 3 attempts, do 5 TTB
DREAM JOURNAL!!!!
DeleteSnatch - 135, 145, 155x3
ReplyDeleteClean - 165, 175, 195x3
Thrusters:
145, 165, 185
165, 185, 205
Strength:
a) 205x2, 225x3
b) 70
Conditioning:
done; avg was ~38sec running on heel due to calf/shin pain
Snatch - 135x2, 145x3
ReplyDeleteClean - 155, 175x4
Thrusters:
95, 140, 160
140, 160, 180
Snatch - 63#
ReplyDeleteClean - 73#
Thursties:
53-63-68
63-73-78
68-78-83
Strength:
a) 83-83-83-88-88
b) BW
Conditioning: Range 49 s - 1 min, average 52.5