3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell: notice the fewer sets of cleans - see conditioning.
4x1 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: modified from outlaw
15 Muscle-Ups
15 Hang Clean 135/95#
5 Box Jumps 30/24″
10 Hang Clean 135/95#
10 Box Jumps 30/24″
5 Hang Clean 135/95#
15 Box Jumps 30/24″
15 Muscle-Ups
Gymnastics:
a) 3x3 attempts FSHS
b) 3xME Lsit hold (paralletes)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHC + 1 SJ @ 95#
2x1 MC + HC @ 95#
Barbell: notice the fewer sets of cleans - see conditioning.
4x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
120-120-120-120
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
120-120-120-120
Strength:
a) 3xME regular HSPU 8-7-7
b) 3xME ring row 15-15-17
Jigsaw Conditioning:
"Tax day"
4 rounds for time
4 Clean and jerk (225#/145#)
15 Lateral bar hops
4 Weighted muscle ups (14#/10#)
15 Box Jumps (30”/24”)
Time: 17:54 @ 145# clean and jerks Sub: 8 C2B pull ups for muscle ups.
Finisher - 200 single unders for time: 2:01 and this just confirms i suck at them.
Gymnastics:
a) 3x3 attempts FSHS- DONE
b) 3xME Lsit hold (paralletes)- DONE
Barbell:
ReplyDelete3 pos clean: 165, 185x2, 205
PJ+SJ: same as clean - ankle pain
Strength:
a) 5,6,6
b) 15,15,15
Conditioning: 9:10