Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3
2 waves
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140111
“Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
Warm up:
ReplyDelete2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. 120#
5x3 HC + PJ from knee, 70%. 165#
FS: 7-5-3
2 waves
(skipped, did it on Sunday)
Strength:
a) 3x8 Bulgarian Split Squat (each leg) (55#)
b) 3x6 Weighted Pull up (45#)
Conditioning: Outlaw 140111
65 reps
Snatch: 135x2, 145x3
ReplyDeleteCnJ: 185
FS:
225-255-280
255-280 (4f)-295
a) split squat: 135,165,165
b) pull up: 45
cond:
71 reps
Snatch - 145x2, 155x3
ReplyDeleteCnJ: 185
FS:
225, 255, 280
255, 280 (2, f), 295 (f)
a) 1.5 KB each hand
b) 53x2, 70x1
Conditioning:
73 reps
Snatch: 125
ReplyDeleteCnJ: 155
FS:
185, 225, 245
215 (5,f), 225, 245
Strength:
a) Bulgarian split squat: 35# KB each hand
b) 35# 8 reps
Conditioning: 64 reps