A. Sumo Deadlift - 4-4-4-4 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension - 3-3-3-3 rest 2 minutes (5-10% heavier than last week) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (below the knee) - In 8 minutes work to a tough single
D. Hip Extension 3 x 12-15 reps rest 1:30
+
3 sets:
21 Deadlifts *must be UB* 155/105
15 Calorie Assault Sprint
9 Bar Facing Burpees
rest 1:1 (after each set)
A 295x2 315x2
ReplyDeleteB 95x2 115x2
C. #255, 275 miss on catch
D. Done w/20 mb
E. 1:31, 1:35, 1:43
B) 1@75
ReplyDelete3@80
C) @135
Need to pull higher, hitting it too low, but just missing higher weight on the catch.
Any drills recommendations?! :)
D) Done
E) total time 13:37
Each round about 2:30 I think
*worked on clean drills with 95lbs afterwards
A) 145, 3x165
ReplyDeleteB) 4x75
C) up to 145 (Hang clean PR, and actually beat my full clean PR from back in April!)
D. Done
E. 2:55, 2:57, 2:59 - 14:43 complete
Yay! PR-fest @ 6:30a. Sad I missed it. :(
DeleteA) 145, 3x155
ReplyDeleteB) 4x65
C) up to 125 (same as Mary - Hang clean PR, and actually beat my full clean PR from back in April!)
D. Done
E. 3:27, 3:43, 3:36
Yay! PR-fest @ 6:30a. Sad I missed it. :(
DeleteA) 315
ReplyDeleteB) 95, 115, 135, 155
C) 275
D) Done w/ med ball
E) 1:28, 1:37, 1:45
B. 75, 75, 85
ReplyDeleteC. Up to 150
D. Done
E. 3:06, 3:28 and not sure of last one
A. 225, 245, 245, 245
ReplyDeleteB. 75, 95, 95, 95
C.135, 165, 185, 205, 215
D. Done
2:05, 2:11, 2:20