Wednesday
A. Back Squat, work to a tough set of 5
B. Deadlift, work to a moderately tough single
C. Above Knee Hang Power Snatch, work to a moderately tough single
+
4 min AMRAP@ high effort
25 cal Rowing
25 Box Jump Overs @ 24”/20"
25 Shoulder to OH @ 95lbs/65lb
25 Wall Balls @ 20lb/14lb
--rest 4 min
4 min AMRAP @ high effort
15 Box jumps @ 24"/20"
15 Burpees to 6" OH
15 Kb swings @ 32kg/24kg
15 Thrusters @ 95lb/65lb
--rest 4 min
4 min AMRAP:
20 C&J @ 135lb/95lb
AMRAP Ring Muscle ups remaining time
Gave it a go, mixed with some other work from my gym.
ReplyDeleteBack squat: 205x5
Deadlift: 265x1 went for a single pull 290, to drained couldn't lift. (PR 305)
HPS: did not lift. Instead I did
10min EMOM
1. 7 hspu
2. 4 ring muscle ups
Metcon 3x4 min. went well, definitely makes you sprint through the work to fit it in the time!
Good first day back from traveling.
Good job Lexi, lots of travel mixed with 16.2 on Monday most likely wouldn't let you hit your previous 1rm. Great to have you aboard
Delete1-115kg
ReplyDelete2- 180kg
3- 80kg
Amrap - 7wb
Amrap2 - 7 thruster
Amrap 3 - 3mu