Strength:
Power Cleans (Goal: 255x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 255x2, stopped because the big tear in my right palm was tearing open even more.
Shoulder Press (Goal: 200x3, 90% x5, 80% x7):
- Press/ Push Press: 95x5/5, 135x4/4, 185x3/3, 225x0/2, 270x0
- Press Sets: 200x1- stopped there because my ripped palm made it almost impossible to grip the bar.
Conditioning:
AMRAP in 12:00 of:
- 5 1-Arm KB Swing each arm (10 total, 70 lbs)
- 5 Box Jumps @ 24"
- 100m Sprint
Score: 8 full rounds + 6 KB swings into the next round.
I HATE tearing my hands because it affects everything I do for the next week.
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