A.
5 sets of:
3 Position Clean
(Hi, Below Knees, floor)
(Hi, Below Knees, floor)
B.
3 sets of:
Clean Grip Deadlift x 5-7 reps
C.
For time:
95/65 pound Overhead squat, 21 reps
42 Chest to Bar Pull-ups
95/65 pound Overhead squat, 15 reps
30 Chest to Bar Pull-ups
95/65 pound Overhead squat, 9 reps
18 Chest to Bar Pull-ups
95/65 pound Overhead squat, 21 reps
42 Chest to Bar Pull-ups
95/65 pound Overhead squat, 15 reps
30 Chest to Bar Pull-ups
95/65 pound Overhead squat, 9 reps
18 Chest to Bar Pull-ups
D.
4 sets of:
2 minute AirDyne
-rest 2 minutes
** Started off the day with some team handstand walks with andersen so that was good.
ReplyDeleteA: 185/ 205/ 215/ 225/ 235
* The first couple sets of this felt a little shaky in the receiving postition, but I ended on a good note so that was good.
B: 235/ 275/ 275 (all 7 reps/ clean grip/ no hook)
*These felt good, just trying to work on postitioning and getting my grip strength better.
C: 8:48
* I didn't push the full 100% on this one because I would like to be at least half fresh for 15.2 on friday. Hit all the OHS unbroken, but on the pullups I was breaking into 5's 4's and 3's with about 10-12 sec rest between from the get go. Kept the butterflies as long as I could on each set, but switched to the standard kip, which is easier to maintain timing and endurance when fatigued.
D: 435 total calories
* Me and Andersen hit this one as a team, shooting for total calories and switching every 2 min. I stayed above 80 rpm for all for sets and really pushed in the last minute, staying at 88 and finally hitting 101 rpm at the end.