Warm up:
6x100m striders
Barbell - work up
to a weight you are certain can be hit for all three sets. try not to
increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
Strength:
a) 3x6 weighted dips
b) 3x6 RDL
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
Cond: Outlaw 140129
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
For time.
Barbell:
ReplyDeletePS + HPS + LHPS - 115
PC + HPC + LHPC + PJ - 155
Skill:
wall balls in the wod
Cond:
Fight Gone Bad - 201 reps, first time breaking 200 rep whatup
Barbell
ReplyDeleteSnatch complex- 165 shoulder tight from conditioning
Clean complex-205 Again just generally sore all over
strength-
DIPS-70-96-123
RDL-205-205-205
Movements/skills- did yesterday
Cond: 6:07 Grip strength was shot and midline fatigued
Snatch - 145
ReplyDeleteClean - 185
Strength:
a) 53
b) 185
Skill:
Will do tomorrow
Conditioning:
5:43
Extra (this morning):
55# weighted muscle up
MS: 65
ReplyDeleteStrength:
a) 3x8: strict ring dips
b) 235
Conditioning: Sub PC with Clean HP
7:13