Power
1) Mid Hang Power Clean: Work to a 3rm
2) Deadlift: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed
Accessories
1A) 3X10 Bent Row – heaviest possible, rest 60 sec.
1B) 3X10 Reverse Hypers – heaviest possible, rest 60 sec.
Conditioning
Regional Event 5
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)
Do Work…
Hang power clean: 255×3
Dead: 395×5, 445×3, 495×6 non t&g
Acc: a)225
B)30
Cond: 5 rounds 7:24
My bad I was running
100 meter shuttle runs
1) 210
2) 285/325/365×4
Rows 125-130-140
Cond 14:15
So apparently you can use your legs to descend. Which would have been useful to know at the time. Fml
Power:
1.) 195, 215, 235, 255x2f
2.) 290×5, 325×3, 365×7 non T&G
Acc:
1a.) 190, 200, 210
1b.)210, 240, 260
Conditioning:
6:57*12 foot rope with no jump at start and one extra pull up at top
Power
1) 235—tied last week but felt better and had better form
2) deadlifts: 295, 330, 370×10
Acc
1) 155
2) med ball on ghd again
Cond
9:40—-took 3:40 to finish last two rds. Failed some climbs. Grip failure issue.
3rm mid hang PC: 240(5lb pr)
Dead: 335,385, 425×4 (so much weakness today)
Bent row: 195,205,205
RH on ghd: 20lb med ball
Cond: no rope subbed 7 pull-ups with 35lb db between legs
14:ish maybe less
I’m an idiot. Did 200 meter fucking runs instead 200′ shuttles… Dammit
Power
1.) 230#, +5 from last week
2.) 6 @345#
Accessories
1.) up to 145#
2.) sinner Hip Extensions
Cond
7:12
subbed Hip Extensions**
Power: 1) 215
2) 295×5, 330×3, 370×7
Acc: 1a) 135, 140, 145
1b) 20 lb medball on back of ghd
Conditioning: 7:45 did 5 rds of 2 legless rope climbs and 200 m shuttle runs, box is not big enough for 100′ sprints
Power
1) 235
2) 435×3
Accessories
1a) 155
1b) bent over db fly
Conditioning:
9:48 (climbs were more towards 12′, and my rope is really thin which blows.)
Power
3rm hang clean 260# PR!
Deadlift 340×5, 385×3, 435×6 ish
Acc
Bent over rows w/ 225#
Good mornings w/ 225#
Conditioning
8:42
M/35/155/5’9″
Connectivity
done
Power
1) 140
2)255×5,290×3,325×3 non T&G
Acc
1a) 135,155×8,145
1b) 3×10 BW
Cond.
10″ Climb from seated position
Sprint
10 rounds 9:12
M/28/#155/NorCal
Power
1. #205 (failed the 3rd rep at 225)
2. #235×5, #265×5, #315×7
Accessory
Ran out of time
Conditioning
10:55 Rx. (got through 5 at 3:32 and just started going through the motions. I bit*hed out!)
Power
1) 170# (+5 from last week)
2) 220 / 245 / 3 @ 275
Acc
1) 135#
2) No Reverse hyper
Cond
16:01
1) 155, 165, 170, 175, 180 (pr)
2) DL: 255, 285, 325 x 3 reps
bent row: 155
good morning: 115
Having to combine days because of how my schedule will be this week
Hang power clean- {8} 3×60, 70, 80, 90, 1×100- relly heavy and awkward this morn
Hang power sn- {8} 3×40, 50, 60, 70, 80
DL- 5×123, 3×139, 8×156- good set. Got tough, probably could’ve grounded out 10, but rep 8 was the last rep I felt comfortable still pulling on
A)BO Row- 10×44, 49, 54
B)DB RDL- 10×40#’s, 50’s, 60’s
That was it
Will probably condition after work