A.
Every 2
minutes, for 12 minutes (6 sets):
3-Position
Clean (floor, below knee, above knee) + Jerk
Set 1 - 60%
Set 2 – 65%
Set 3 - 70%
Set 4 – 75%
Set 5 - 80%
Set 6 – 80%
B.
Clean Pull -
100% (of cln) x 3 x 4
C.
As Many
Rounds and Reps as Possible in 15 minutes of:
50 Cal Row
40 Toes to
Bar
30 Wall Ball
Shots (20lbs/14lbs)
20 Muscle
Ups
10 Snatches
(155lbs/105lbs)
D.
3 sets of:
Bradford Press x 10 Reps
-Rest 60 seconds
Single Arm DB Row x 8 reps
(each arm)
-rest 60 seconds
A: 180/195/210/225/240 x 2 sets
ReplyDelete* Cleans felt pretty good today. Jerks were feeling good for the most part but my nanos were kinda slipping and sliding on the platforms which made it more difficult.
B: 300 for all sets
* Pulls felt heavy but that's what I need!
C: 1 + 45 cal on the row.
* This was definitely rough especially at the end. Kept a good steady pace throughout which was good. Hit the first 50 cal in about 55 strokes... went 10/5's on the toes to bar with about 3 breaths in between... 10/10/10 on the wall balls with 3 breaths... went 3/2/2/2/2/singles on the muscle ups. 15-25 sec in between... singles on the snatches with no rest.
D: Complete
- 26# kb's
- 70# db