14th
A. Tall Squat Clean, build to tough single - no dip
B. Front Squat with Chains @ 20X1, build to a tough single
C. Thruster, 1 tough rep every 30 sec for 10 minutes - bar taken from rack
D. 15,12,9 for time:
KBS - 88lb
Burpees to 6" OH
A. 205. Not 100% sure I did this right. Started in high hang and almost no hip extension or pull, just dropped under it.
B. 38# chains added. 250 + chains. hit 260 about 2 weeks ago but fourth training day in a row had me feeling a little less pop.
C. 145x4 , 155x4, 165x4, 175x4, 185x 4 and missed last one. Probably started too low.
D. 3:26. All KBS unbroken. 15 and 9 of burpees unbroken. Paused a few times on burpees on round of 12 to breath. Feeling close to pushing through this but couldn't get it today.
13th
3 sets:
AMRAP Ring Muscle-ups
Airdyne 50 cals @ 80%
3 min rest
11,8,7
2:24, 2:24, 2:26
+
5 min rest
+
3 sets:
AMRAP Kipping HSPU
Row 500m @ 80%
3 min rest
15,12,11
1:51,1:44,1:43 - could probably have maintained a lower time but tried to stay diligent with only 80% effort.
+
5 min rest
+
3 sets @ high effort:
AMRAP Toes to Bar
100 DU's
3 min rest
30,15,14
80s,82s, 91s. All DU's broke. After 30 ub T2B my grip,triceps,shoulders were fatigued and I couldn't keep the rope spinning
12th
A. Muscle Snatch, build to a tough single
B. Power Snatch Cluster, 1.1.1.1.1.1.1 x 3 sets, 5 min - start @ 150lb
C. OHS @ 55X1, 3-2-1, 4 min
A. 145.
B. 150 x 3 . last rep each set was tough. worked on staying over bar longer and catching a bit deeper. Still not proper depth but lower.
C. 145x2, 155x2, 170x1.
Basketball in PM was good. Had a lot of pop and generally good energy. Feeling better since the flu.
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