AM
A. Squat snatch; 3 tng reps x6; rest 90 seconds (ascending sets)
95-105-115-125-135-140
Pumped to hit 140 for a 3tng it felt good too.
B. Jerk grip OH walkig lunges; 20 steps x4; rest 2 min
85# id walk 12 steps to one side of the gym bring the bar down to my front rack then turnaround and put it back oh and finish. Sets 3 and 4 were the worst they burned my shoulders bad
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
Only got 2 rounds +12 wb+ 9ctb + 5shspu
So 1 rep shy of 3 rounds.
Rd 1 I did wb ub ctb ub hspu 3/3 rd 2 wb ub ctb 5/4 hspu 2/2/2 rd 3 wb ub ctb 7/2 then singles on the hspu. Rd 1 I did in 1:47 so I dropped off. Hopefully can finish 3 rds next time.
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
These felt fine, sets of 4/3
A2. Strict press; 10, 10, 10, 10; rest 1 min
65/70/75/80 last 5 on the 80 were tough
+
Row 1k @~15 seconds slower than 1k pr
rest 30 sec
x3
3:53, 3:57, 4:14
Haha we know how these went. I was in a little pain after the first one but lots of pain after the second and just tried with all I had on the third.
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