A. Clean Grip DL - Build to a 1RM
B. Power Clean x 3 TNG reps rest 1:30 x 5 sets (keep these ay 75-80%)
C. Partner Assisted GH Raise x 8-10 reps rest 2 minutes x 3 sets
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EMOM x 10
8 Sandbag Thrusters 80/60
10 Hand Release Push-Ups
*cap each round at :40 seconds*
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Goat Work x 5-10 minutes
A) 255
ReplyDeleteB) 105,110,115x3
C) done
AMRAP
Thrusters: 5 rounds of 8
4 rounds of 6
1 round of 5
Push-ups
10,8,5,4,4,3,3,3,2,10
255
ReplyDelete105, 110, 115, 120, 120
Did these the best we could
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Hot mess express.
Goat- running with my team
A) 215
ReplyDeleteB) 110
C) done
AMRAP:
Thrusters: 2 rounds of 8, 8 rounds of 6
Pushups: 7, 5, 2, ... no idea... last set 10
3 of the sets I got zero push-ups, could only get through the 6 thrusters.
Goat - double unders
A) 185
ReplyDeleteB) 3@95, 2 @99.4
C) done
AMRAP:
Thrusters: 4 per round
Push ups: 5 per round
Goat - muscle up drills
A. 315
ReplyDeleteB. 95, 95, 105, 105, 115
C. Did back extensions instead. 10reps X 3
D. Sandbag push presses & push-ups:
2 rounds of 8 push presses & 10 push-ups
1 round of 8 push presses & 4 push-ups
1 round of 8 push presses & 2 push-ups
6 rounds of 5 push presses & 10 push-ups
Actually, it was 8 push-ups the last 2 rounds.
DeleteA. 335
ReplyDeleteB. 165
C. Did on ghd machine
D. I don't know - this was bad. Only did maybe 3 full rounds and only finished thrusters between 4-6.
A) 245
ReplyDeleteB) 120
C) Done
D) 8,6,6,5,5,5,5,5,5,8 thrusters
5,5,3,0,5,5,5,5,5,10 push-ups
A. 425x3... posterior chain rounded during 465 so i dropped
ReplyDeleteB. 205
C. Done
D. Complete rnds 1-6... rnds 7-10 8 thrusters, 7 pushups
A. 255, was feeling meh this morning.
ReplyDeleteB. 105, 105, 115, 115, 115
C. Done.
D. Did 5 unbroken per round and all 10 pushups.
A. 405
ReplyDeleteB. 185
C. Done
D. done
Was able to hit at thrusters but did not feel comfortable with the grip...
10, and the rest 5-7
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Goat Work x 5-10 minutes
DU
A:405 could of went heavier. B:205x3 215x2. C: didn't feel like doing D: this shit suck
ReplyDeleteA) 335
ReplyDeleteB) 165
C) Done
D) Done w/ some assortment of 6-8 Thrusters and 7-10 pushups per round.
A) skipped back still shot
ReplyDeleteB)165×2,175×1,185×2
C) done
D) done push ups didn't last at ten to long