Warm up:
2x2 MC
3x1 HHC + LHC + PJ
Barbell:
3x1 HHC + PJ, 70% of HHC. rest 60
5x1 HC + PJ, 75% of HC. rest 60
FS:
4x5 at 75% of recent 2RM (last wave from saturday)
Strength:
find 3RM pull up
Cond: Outlaw 140128 - you must change out your own weights
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.
Barbell:
ReplyDeleteHHC+PJ - 145
HC + PJ - 155x4, 165x1
HBBS - 2x5 @ 185, 1x5 @ 205 ... 1x1 @ 255 [box programmed strength was PR day so worked up, and hit PR @ 255]
cond:
annie - 8:41
Barbell:
ReplyDeleteHHC - 165
HC - 205
FS:
215
Strength:
105 (previous was 125)
Conditioning:
3 shoulder-to-overhead at 185
*did burpee box jumps on one side of the box as opposed to jumping off opposite side for each rep.
Barbell:
ReplyDeleteHHC-185 this was really light and we were working on some technique so stayed here.
HC-215
FS-255
strength- 1 pood shoulder was sensi
Conditioining-5 TTB-0 STO (185)
STO- work with Steve improved efficiency of recycling reps
Box jump work
Gymnastics with Steve...He kicked the shit out of me but I did manage to do a 70" bar to bar swing and jump. Good fun tonight
Clean High Pulls: 185
ReplyDeleteFS: 200
Conditioning: Sub s20 with 1.5x 45# strict press
Completed 2nd round of ttb ~10:30?
3RM : 70#
DeleteHHC - 185
ReplyDeleteHC - 195
right hamstring feels slight tweak. will wear compression sleeve
FS - 235
3RM - 88#
cond: 8 TTB in second set