3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
~Barbell:
5x2 LHC at 70-80%
FS: use the first wave to "warm up"
2 waves, 5-3-2
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 3x6 benchpress, rest 30-45
b) 3x6 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
*ok to lighten up deadlifts if needed/uncomfortable
Conditioning
5 rounds for time of:
20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″
~Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
Conditioning
5 rounds for time of:
20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″
~Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 85#
2x1 - MS + 2HS @ 85#
~Barbell:
5x2 LHC at 70-80% @ 125#
FS: use the first wave to "warm up"
2 waves, 5-3-2
115-135-155
135-155-170
Strength:
a) 3x6 benchpress, rest 30-45 @ 100#
b) 3x6 dynamic (banded) deadlift. SKIPPED since Jigsaw had DL's programmed.
Jigsaw:
Deadlift (based on 90% of your 1 rep max)
5 reps @ 65%, 5 reps @ 75%, max reps @ 85%
175-200-225 (4 Reps)
For time (15 min cap)
Run 1 mile @ 8:21
Rest 1 min
As many rounds as possible in time remaining
10 Push-ups
20 Step walking overhead lunge (45#/25#)
Score: 3 Rounds + 12 OHL RxD
*Practiced weighted pistols with 35# KB