run 4x100m striders
Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
3x1 - HHC + HC + SJ
Barbell:
8x1 Clean 1st Pull + 2 sec pause + HC + HC + SJ, 80% rest 60-90
3x2 Clean Pulls, straps ok
Barbell:
8x1 Clean 1st Pull + 2 sec pause + HC + HC + SJ, 80% rest 60-90
3x2 Clean Pulls, straps ok
3 waves
7-5-3
5-3-2
5-3-2
Strength:
a) 3x ME strict parallette HSPU + ME kipping parallette HSPU
Conditioning: see outlaw 131216
“Framanda” - for time
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups
b) 3x12 supine ring row
“Framanda” - for time
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups
Barbell:
ReplyDeleteCleans - 105x1, 110x7
Clean pulls - 115x1, 125x2
HBBS:
95, 115, 135
125, 145, 165
135, 155, 175
I feel like I might have been able to go higher on the last two sets of the last wave but it was the middle of the afternoon and no one to ask to spot. But they all felt good.
No time for conditioning.
This comment has been removed by the author.
ReplyDeleteBarbell:
ReplyDeleteCleans - 115x1, 135x2, 145x1, 150x4 (failed on the last jerk)
Clean pulls - 185
HBBS:
155, 185, 205
195, 215, 235
215, 245, 265
No time for conditioning.
Warm up: done
ReplyDeleteCleans: 185, 205x7
Clean Pulls: 265
HBBS:
215, 265, 285
275, 300, 315
285, 310, 320
Strength:
a) 8, 7, 7
b) done
Cond:
7:25 - goofing around. also, my thrusters suck
Clean (Sub High pulls): 175
ReplyDeleteClean Pulls: 245
HBBS:
175-225-255
250-270b-290b
260-280b - 300 (f, elevator action)
Supine rows done
Cond: Skipped
Cleans: 185x2, 205x2, 215x4 (cleans still suck)
ReplyDeleteClean pulls: 245x1, 275x2
HBBS:
225, 255, 275
275, 305, 315 (belt)
dnf
Conditioning:
6:04