AM
20 Minute Run @75% (moderate pace. keep it conversational)
PM
A. Split Jerk; 1 split Jerk every 90s x10-12 sets @77-83%
B1. Strict Press; 2x5, rest 90s (all tough sets)
B2. WPU; 2.2x5, rest 20s/90s (heavier than last weeks 4's)
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For Time:
50 Bench Press @80% body weight
50 Strict Pullups
HPA-BLUE
A. Power Clean. Push Jerk 1 rep OTM for 10 min building in weight
B. Clean Grip Deadlift 5,3,5,3,5,3 rest 2-3 min
C. 2 muscle ups every minute for 10 min or until 1 failure
D. 3 strict pronated pull up every 30 seconds for 30 reps
HPA - Power
A. Deadlift @ 11X1 (this is full rest on floor) @ 82%RM every :90 x 5 sets
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3 sets @ 90%:
30 sec R Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
30 sec L Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
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10 min rest
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5 sets @ 90%:
30 sec Squat Snatch @ 75lbs/55lb
30 sec rest
30 sec Bar Facing Burpees
30 sec rest
Blue
ReplyDelete*NOTE* Today was daughter's 4th birthday, so knew I was going to need to cut things a little short. Given I don't have muscle-ups, decided that would probably be the best place to skip. Wanted to do the strict pull-ups to work on pulling strength, so kept D.
A. 140/145/150/155/160/165/170/175/180/185 (failed the jerk at 185)
B. 240/275/260/290/275/295
C. Skipped (see note above)
D. Done. Fell off the every 30s pace about pull-up 21. Needed an extra 10-20 seconds after that to get the 3 strict in.
Power
ReplyDeleteA. 405 x 3 x 5 sets - definitely felt heavier but still smooth
3 sets
30 sec R arm KB snatch w/70 x 10, 8, 8
30 sec rest
30 set double unders - 25-30 per round, lots of trips
30 sec rest
30 sec L arm KB snatch w/70 x 10, 8, 8
30 sec rest
30 sec double unders - 25-30 per round, lots of trips
30 sec rest
rest 10 mins
5 sets
30 sec squat snatch 75lbs x 8, 6, 6, 4, 4 - full lifts touch and go absolutely kill me at any weight
30 sec rest
30 sec burpees to 6" touch x 9 per round - no room to do bar facing burpees
30 sec rest
The 70 KB was HEAVY for the snatches, last two sets tough. I SUCK at double unders, I only did one set of 30 unbroken the whole time, goal was 30 every round which I know is REALLY slow, but the round I went unbroken I did them in 15 seconds, but didn't want to push number cause I knew it would affect later rounds. Anytime I see rowing from now on when I am at home I will substitute double unders because I obviously don't have a rower. Squat snatches were tough and I had fall off and I even tried to seriously pace myself the first round, I was dying by the third. Also did them in my new nike metcons and could tell I definitely had some ankle mobility issues especially in my right ankle, which could explain some weird stuff that happens with my knee when I snatch sometimes. Good conditioning today though, LOTS of good breathing and was able to push on.
Burpees were 8 per round today, did 9 on first round and 8 on rest, couldn't hold pace cause snatches were killing me.
Delete