3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
a) 3xME parallette HSPU
b) 3xME ring row
Conditioning:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
Gymnastics:
a) 3x3 attempts FSHS
b) 3xME Lsit hold (rings or paralletes)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHC + 1 SJ @ 85
2x1 MC + HC @ 85
Barbell:
6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
115-115-125-125-135-135
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
125-135-135-135
Strength:
a) 3xME parallette HSPU
ME regular HSPU: 10-8-9
b) 3xME ring row: 15-15-15
Barbell:
ReplyDeleteclean pulls - worked on form (3 pos) up to 225
jerks - subbed push press - 175, 195x2, 215
Strength:
a) HSPU - 6, 6, 5
b) ring row - 20, 20, 20
Barbell:
ReplyDelete6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
135-155-175-185-195-205-225-235/ Worked on trechnique w/Steve!!
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
185-205-225-225/ Split felt crisp and drop is fast
COND:
20 min cap/amrap
3 deficit HSPU
6 Jumping Lunges
9 45# sit ups/ wieght must remain inline with face and locked out
17 rnds
A) .5 mile airdyne 1:02 rest 2min
B) 800 meter row 2:41:1
Gymnastics:
a) 3x3 attempts FSHS
b) 3xME Lsit hold (rings or paralletes)