1. Complex
Halting Clean Deadlift + Hang Clean + Clean
1-1-1-1-1
Rest as needed
2. Each for Time
3 Rounds
TnG Power Cleans x 5 repsRest as needed
Goal is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.
3. Back Squat
*Set 1 - 40% x 5 reps*Set 2 - 50% x 4 reps
*Set 3 - 60-65% x 3 reps
*Set 4 - 75% x 2 reps
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first four sets!
*Set 5 - 85% x 2 reps
*Set 6 - 85% x 2 reps
*Set 7 - 90-95% x 1 rep
*Set 8 - 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
4. AMRAP in 12
8 Chest-to-Bar Pull-Ups12 Wallball Shots 30/20
30 Double Unders
we have to figure it out
1. 225, 245, 265, PRd at 285, PRd again @ 295.
ReplyDeleteThen felt compelled to have a clean ladder...305 then 315 and finally at 325. Which is my new PR for clean.
2. 135,185,225 for 2 reps
3. 5-175
4-215
3-275
2-315
2-360
2-380
1-380
1-400
4.6 rds plus 4 c2b
1. Up to 90# Prd on hang clean
ReplyDelete2. 75,85,90
3. 65-145
4. 220 reps much better on DUs; still using a band on c2b n 14# wall ball because form needs work.
1. 225-245-265-285-305
ReplyDelete2. 135-185-225
3. done off 450
4. 5 + 29
1. 135
ReplyDelete2. 85-95-105 (9 sec each)
3. Done off 220
4. 5+42