A1. Snatch Pull Cluster, 1.1.1 @ 155lbs x 3 sets, 10 sec - use
straps, set-up 2 bars
complete
A2. Power Snatch, 3 touch n go reps @ 115lbs x 3 sets, 5 min
complete - first set was a bit shaky, but last
2 sets were fine.
B. Push Jerk, build to a heavy single - blocks
175 - this was the point where my knees started
to buckle in, so I stopped
C. Split Jerk, 1 rep @ highest from B x 3 sets, 3 min - blocks
missed my first rep, but then rested and made
each rep after for 3 sets.
D1. Front Squat @ 20X1, 5 reps @ 75% RM x 3 sets, 2 min
complete at 140# : I thought this seemed crazy,
5 reps@140! It was tough, but very manageable. My right hip started giving me a
little pain, rolled it out good with a lacrosse ball after my workout.
D2. 7 bar muscle-ups x 3 sets, 2 min
complete, easy
E. For time:
C2B Chin-ups - 10,10,10,10
unbroken
DU's - 70,60,50,40
1 trip in set of 70
3:58. Grip felt a little fatigued
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