A. Clean; build to a tough tng double
B. Back Squat; build to tough 5 reps, then hit 5 reps x3 @80-85% of tough 5
C1. WPU; 2x6, rest 90s
C2. CGBP; 2x6; rest 90s
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4-5 Sets @z1
1 Min DU's
1 Min Row
1 Min FLR
1 Min Airdyne
HPA- Blue
A.Back squat work to a tough set of 2
B.Snatch, Build to a moderate single
C.OHS 2 reps every 90 seconds x 5 sets, start light/moderate , add weight per set
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20 min EMOM:
1st: 1 legless rope climb to 15ft
2nd: 5 double KB strict press 32kg/24kg ea hand
1st: 1 legless rope climb to 15ft
2nd: 5 double KB strict press 32kg/24kg ea hand
3d: 3-5 ring muscle ups
4th: 10 Double KB front squat 32kg/ 24kg ea hand
5th: 5 Box jump (40”/ 30”)
HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 3 reps
B. Squat clean & Split Jerk Cluster, 1.1.1.1 -- work to tough set w/ :10 rest b/t reps
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For time:
10 Squat snatch @ 135lb/95lb (all singles)
10 Barfacing burpees
x 3 sets rest 2 min
HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 3 reps
B. Squat clean & Split Jerk Cluster, 1.1.1.1 -- work to tough set w/ :10 rest b/t reps
+
For time:
10 Squat snatch @ 135lb/95lb (all singles)
10 Barfacing burpees
x 3 sets rest 2 min
Blue
ReplyDeleteA) 350#x2. 1RM has to be up
B) worked up to 185#
C) skipped bc of time
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20min emom complete.
- 1 legless rope climb
- 5 strict KB press- used 53# bc 70s were too heavy
- 4 MU first four rounds, 5 on last
- 10 KB front squats (also at 53#)
- 5 40"box jumps complete RX
Blue
ReplyDeleteA 135kg
B 75kg
C 40, 60, 70, 80, 85kg
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24kg KBx2.
38" box
MU 3,3,3,4 - Felt a lot better as I improved my grip position.
Blue
ReplyDeleteA. 335
B. 155
C. 145, 155, 165, 175, 185
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Completed with 24kg KBs.
MUs: 2, 1, 2, 2, 3
Gold
ReplyDeleteKept it light first day back
A) 245
B) 315, 275 all sets
C1) 70# all sets
C2) 205# all sets
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4 sets done
Power:
ReplyDeleteA: 120kg
B: 80kg, quite happy as forearm was hurting much less.
Conditioning: 18:09 @61kg