A. Clean Grip DL; 2x5; rest 2m
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30 Sets:
:30 Airdyne @85%
:30 Airdyne @50%
HPA-BLUE
30 cal Row
20 Thruster 65/45
10 Box jump over 24/20
rest = work x 5 sets
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10 min easy airbike
10 min easy airbike
HPA - Power
Squat (int) - snatch (mod) - clean battery A. Back squat 20X1, work to tough set of 1 rep
B. Squat snatch, work to tough single
C. Power Clean . Thruster . Push jerk, 1.1.1 -- work to tough set
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EMOM until failure:
Perform 2 Burpees + 2 Thrusters starting @ 135b/95lb -- add 10b per set until failure
Blue isn't showing
ReplyDeleteGold
ReplyDeleteA) 275 all sets, didn't go as heavy because of soreness
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Done
Blue. Each set started at 0, 5, 10, 15 minutes
ReplyDeleteSet 1: 2.30
set 2: 2.43
3: 2.41
4: 2.54
Also played around and did 30 C+J at 60kg, and some split snatches :D
Blue
ReplyDeleteResults
5 Sets (Subbed WB for Thrusters)
-2:59
-2:58
-2:59
-3:03
-3:06
*this was tough in the Florida heat.
Did this workout at the Law Enforcement Academy this morning
1 1/2 Mile Run-10:35
300m Sprint- :41s
Vertical Jump- 24" (Tllaest measurement they had)
1 min Push-ups & Sit-ups- 58/52
A)275
ReplyDelete+
Done