Strength:
Power Cleans (Goal: 3x3 @ 260):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 260x 3, 2, 1- No explosiveness today. That may have something to do with it being my fourth training day in a row.
Shoulder Press (Goal: 210x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 160x2, 200x1
- Work Sets: 210x1, 189x5, 168x7- Top end strength was not there today.
Barbell Row (Supinated Grip):
- 225 x8, 8, 8
Conditioning:
10:00 AMRAP of:
- 1 Push Press @ 135 and 1 KB Swing @ 88
- 100m Sprint
- 2 Push Presses and 2 KB Swings
- 100m Sprint
- 3 Push Presses and 3 KB Swings
- 100m Sprint
- Adding 1 rep each round until 10:00 is up.
Score: 8 rounds + 9 push press and 5 KB swings into round 9.
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