A.
Five sets of:
Clean and Jerk x 1.1.1
(rest 10 seconds between reps)
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
C.
Two sets for times:
Run 400 m
40 Double Unders
Run 400 m
rest 3 minutes
A: 115/125/125/125/125
ReplyDeleteB:215x3, 245x3, 265x2, 280x1, 300x1 PR!!!, 310f, 310f second attempt at 310 was much cleaner, used up too much on the first attempt. PR Goal met 2 months early!
C: 3:50, 3:52
A: 3@ 100, 2@ 110
ReplyDelete*Cleans felt a little off. The movement wasn't as clean as it was last week. However, didn't feel my shoulder during jerks.
B: 120x3, 130x3, 140x2, 150x1, attempted 170 twice
*really happy I got up to 170. On the second attempt I was able to bounce out of the bottom however I had used up too much energy on the first try. Expecting to get it soon.
C: 5:21, 6:39
*DU's got me this time.
A: 185, 195, 205, 205, 215
ReplyDelete* Felt fine today, but shoulder still has a little twinge when I jerk and I want it to go away! lol
B: 315, 335, 365, 385, 405
* For my legs being extremely sore still from saturday, I feel alright about today's weights. I can hit more when I'm fresh I think.
C:
- 4:48
- 4:33
* Wow I don't know what the deal was but the jump rope just wasn't cooperating today. I was hitting doubles and triples so it was very frustrating.
A: 80-100lbs working on my form. Contact with the bar is almost always there now and hitting my knee because of my early pulls is just about gone. Very happy about it.
ReplyDeleteB: Feeling more comfortable getting under "heavy" weight.
C: 4:24, 4:16
A. 95# 105# 115# 125# 130# felt pretty solid on these today!!!
ReplyDeleteB. 155# 175# 195# 205# PR!!!!! then 215# double PR!!! I was soo happy about this I have never been able to squat more than 195# before and it felt great to hit those final two!!! I think I can do a bit more!!
C. I accidentaly did almost 700m the first go around... oops!! that time was 5:53 only broke on the double unders once
then I did 4:08 with the correct 400 m haha double unders all unbroken!