A.
Snatch
75%x2
80%x1
85%x1x3
B.
Clean Pull
90%x2
95%x2x2
C.
Back Squat
75%x3
80%x2
85%x2x2
D.
4 sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds
I did my Qualifier #1 for Hell of the West this morning instead of parts A-C.
ReplyDeleteQ#1: 8 min amrap
* 2 rounds at each weight of (10 deadlifts/ 10 bar facing burpees). You are responsible for changing your weight. The weights are (195/225/255/285)
* I got 132 reps total. (finished the first 10 deadlifts at 285 and hit 2 burpees) ... This was definitely rough!! Got that Fran lung after this one and my lower back is destroyed!
D:
- 3:38
- 3:33
- 3:32
- 3:21
* Kept a good steady consistent pace with my boys! Actually got a little faster each time!
A: laying off thé shoulder for 1 more week
ReplyDeleteB: 185, 195. Felt light
C: 225, 250, 270 squats feeling good
D:
3:38
3:33
3:32
3:21
Pretty much paced with Jeff on this. These times are good for me and im happy with thé consistancy. Thanks for thé push Jeff!!!
A: 115 , 135, 145, 155 this was not a good day for me all weigh felt heavy, I was moving slow and pulling early.
ReplyDeleteB: 225, 245 this too felt heavy but the pulls were good
C: 245, 265, 285 had to make up my good reps here so I went a little heavier
D: 3:51 , 3:29, 3:33, 3:34
A: Started to warm up and realized I was just too tired to snatch
ReplyDeleteB: 155/185
C: 235/250/270/270-first day hitting my squat %'s since hurting my knee two months ago, felt awesome
D: 3:38, 3:33, 3:32, 3:19 (thanks for pacing us, Jeff!)