2x2 MS
3x1 HHS + LHS + SB
Barbell:
6x3 HS from knee, 70%. rest 45-60
6x3 HC + PJ from knee, 70%. rest 45-60
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140106
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
Barbell:
ReplyDeleteSnatch - 135x1, 145x1, 155x2, 165x2 (missed the last rep)
Clean - 155x1, 175x3, 185x2
Strength:
a) 35lb DBs
b) Ring dips
Conditioning:
3 rounds + 69 reps (all S2O unbroken)
Barbell:
ReplyDelete6x3 HS from knee, 70%. rest 45-60 165#
6x3 HC + PJ from knee, 70%. rest 45-60 195#
Deadlift- 450# 475# 500#(F) no juice left
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning:
warm up
Work up to: 1 ME complex 1x3 HC+PJ 235 stopped here to save gas on wod
WOD:
30 wall balls (Buy in)
3 rounds:
10 HC + PJ
10 Lateral Burpee over bar
30 wall balls (buy out)
8:17
Barbell:
ReplyDelete6x3 HS from knee - 105#
6x3 HC + PJ from knee - 155#
Strength:
a) did some wave action, worked up to 215
b) did strict pull ups, not weighted
Conditioning:
did not finish, gym closed earlier than i thought.
Nice! welcome to the program. let us know if you have any questions...
DeleteBarbell:
ReplyDeleteSnatch - 135x1, 145x2, 155x2, 165 (1, f)
Clean - 155x1, 165, 175x4
Strength:
a) 135, 165, 165 (b)
b) 35, 45, 45
Conditioning:
3 rounds + 15
Barbell:
ReplyDeleteSnatch: 53#
Clean: 63#
Strength:
a) 40#
b) BW
Conditioning - did 10 TTB instead of 20 to keep intensity up
3 rounds + 7 TTB
Warm up:
ReplyDelete2x2 MS
3x1 HHS + LHS + SB
Barbell:
6x3 HS from knee, 70%. 120#
6x3 HC + PJ from knee, 70%. 165#
Strength:
a) 3x8 Bulgarian Split Squat (each leg), 55#
b) 3x6 Weighted Pull up, 35#
Conditioning: Outlaw 140106
2+12TTB