Warm up-
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
a) 3x10 GH extensions
b) 3x10 GH situps
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
extra: gymnastics
HS touches or ice cream makers. 7 min max
HS touches or ice cream makers. 7 min max
Barbell:
ReplyDeleteMS - 95
PS: 2x3@105, 2x2@115.1@120 1@125
MC - 135
PCnJ: 2x3@135, 2x2@155, 1@165, 1@175
Strength:
Deadlift 2x3 @ 225, 3x3 @ 275
cond/skill work:
Open 11.6/12.5
AMRAP 7 mins
3 Thrusters (100/65)
3 C2B Pull Ups
6 Thrusters (100/65)
6 C2B Pull Ups
9 Thrusters (100/65)
9 C2B Pull Ups
…
9 + 6T
MS - 135, 145, 155
ReplyDeletePS - 1x3 135, 1x3 145, 1x3 155, 1x2, 160, 170, 180, 185, 190, 195
felt good so kept going, not lifting tomorrow
MC - skipped - finger tore
PCnJ - 165, 2x3 185, 1x2 205, 225, 235
midline: done
skill: 3 sets pullups
PT skipped
MS - 95#
ReplyDeletePS - 125#, 130#, 140#, 150#
MC - 135#
PCnJ - 175#, 190#, 200#, 210#
midline: done
skill: 4 rounds of box jumps, 10-10-10-11
PT done
Gymnastics: icecreame maker practice