A. Clean Grip Deadlift - 3, 3, 3, 3, 3 @ 85% of Heaviest from last week rest 2 minutes
B. Hang Power Clean (above knee) x 3 TNG reps rest 1:30 x 5 sets *building* (don't sacrifice form or technique for weight)
C. Supine Medball Hamstring Curl @ 2111 tempo x 12-15 reps rest 2 minutes x 3 sets
+
AMRAP 5 @ 80-85%
8 American Swings (53/35)
6 Calorie Assault Bike
4 Burpee Box Jumps 24/20
rest 1 minute x 3 sets
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
A) @ 215
ReplyDeleteLost my grip one round only did a set of 2
B) started @ 105 and built to 115
@116 last red got sloppy with elbows shooting through so went down 5 lbs last set
C) completed
AMRAP
3+11
3+8
3+8
Goat work:
Super light snatches working on dropping fast
Kipping
A. 385
ReplyDeleteB. 135, 157, 185, 195, 210
C. Done
D. 4+14, 4+14, 4+14
A. @175
ReplyDeleteB. Started at 90 built to 105 (focus on form)
C. complete
D. 3+10, 3+8, 3+8
Goat: DUs in PM
A. @245 Back felt really good today and these went smoothly.
ReplyDeleteB. 95, 100, 105, 110, 115
C. Done
D. 3, 2+14, 2+13 The bike felt really good today, but my burpee step-ups were supadupa slow and killed my pace. My knee has been acting up lately.
E. I had to rush to work, but I'll do DU drills this evening.
25 min DU practice after work
DeleteA. 175, 185, 195, 205, 215
ReplyDeleteB. 85, 95, 105, 115, 115
C. Done
D. 3+8, 3+3, 3+2
Goat - muscle up progressions
Em! Yes!
DeleteGood to be back! :)
DeleteA. 265
ReplyDeleteB. 145, 155, 165 x 2, 175
C. Done
D. 3+17, 3+17, 4
GOAT: Pistols
A. @150
ReplyDeleteB. Start at 85 built to 98
C. complete
D. 3+5 2+14 2+12
Goat: snatch balance
A) 295
ReplyDeleteB)135,155,3×165
C) done
D) 4, 4+1,3+14
A. 315
ReplyDeleteB. 155, 165, 170, 185, 195
C. Done
D. 4, 3+14, 3+9