Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up @ 45 lbs
Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 275x1, 295x0,1
- Work Sets: 252.5x 5x3- These were heavy! I'm glad I only went up by 2.5 lbs this week, but I'm also happy about hitting a 295 power clean. I'm almost back in the 300 range, which I haven't been in this whole year, and I'm only 10 lbs off my best ever power clean of 305.
Strict Chin Ups 3x max reps:
- 9, 9, and 7= 25 total
Conditioning: "Sindy"
As Many Rounds as Possible in 8:00 of:
- 5 Pull Ups
- 10 Push Ups
- 5 Back Squats (high bar) at 252.5.
Score: 5 rounds + 5 Pull Ups and 6 Push Ups into Round 6.
The back squats felt WAY heavier than they normally would when you hit them already sucking wind from the pull ups and push ups. I wanted to try and get a round per minute but by round 2 I was already off of that pace! My main focus was to do each movement set unbroken, which I did, and not lose form on the back squats for the sake of speed.
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