1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 3x2 Clean first pulls w/ 3 sec pause. rest 90 sec. This is different from yesterday for a reason - see the WOD
Strength/Skill
1a) 4X8 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows
1b) 4x8 pendlay rows
1c) 4x2 attempts ME HS shoulder taps
Conditioning
For time:
30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
CnJ: 165, 195, 215, 235, 255
ReplyDeleteClean Only: 185, 225, 255, 270(fx2), 270
skipped pulls
1a) dips - 70, 70, 88, 88
1b) rows - 225
1c) done
Cond: 11:45
BBG:
ReplyDelete3x2 clean pulls - 275
3x2 clean first pulls w/pause - 315
Strength:
a) 53x2, 70x2
b) 225
c) skipped due to wrist
Conditioning:
4x500M row
BBG
ReplyDelete1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec. 135-185-225-255-270
2) 3x2 Clean first pulls w/ 3 sec pause. rest 90 sec. This is different from yesterday for a reason - see the WOD #335 all sets
Strength/Skill
1a) 4X8 Weighted Strict Ring Dips (DB between legs) BW all sets
1b) 4x8 pendlay rows 225-225-225
1c) 4x2 attempts ME HS shoulder taps