A.
Five sets of:
Front Squat x 1 rep
-rest as needed
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
1-3 @ 75%
4-6 @ 85%
7-9 @ 90%
10-12 @ 95+%
C.
For Time:
100 Double Unders
80 Wall Ball Shots (20lbs/14lbs)
60 Push Ups
40 Alternating Pistol Squats
20 Overhead Squats (135lbs/95lbs)
Front squat x1 x5
ReplyDelete265, 285, 300pr, 305f, 305f
3rd PR for the week. Stoked.
Every 2 mins for 24mins clean x1
1-3 165, 175, 175
4-6 195, 195, 205
7-9 215, 225, 225
10-12 225, 235, 235
Took it easy, hips/lower back/knees still feeling tight.
Metcon
100 double unders
80 wall balls 20
60 push-ups
40 alt pistols to box
20 ohs 115
17:08
Scaled it. The push-ups were really rough.
A: 365, 385, 405, 420, 435 (miss/ would have been a 5 lb PR!)
ReplyDelete* Strength felt good but still a lot of pain in the knees so I've been resting and icing those.
B:
1-3 - 215
4-6 - 240
7-9 - 255
10-12 - 270
* Aside from the fact that I had a lot of knee pain, I feel like my strength and movement is still good.
C: 12:08
* I think I did about as well as I could on this metcon considering the knee pain. Hit big chunks on the DU, sets of 10 on the WB with 5 breaths between, big chunks to start the PU and finished those with sets of 5, took a small break after the first 20 pistols but kept a steady pace, and went 7/5/4/4 on the OHS.