Power
1) Snatch from blocks (power position): work to a 3rm
2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed
Accessories
1) Front Squat: 3×10 AHAP
2) Glute/Ham Raises: 3×20
Conditioning
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#
Do Work…
1) 170 (+15)
2) 245/275/307.5×4
accidentally did ME set at 90%(295) first. 7 reps, but took away some at 95%…whatever. Gainz.
a) 185-195-205 (+30 since week 1)
b) bodyweight
Cond this afternoon
18:28
Subbed 30 OHS for Pistols because I’m find with pistols but they always fuck up my knee for a week.
PC 5/5 and MUs UB hooray.
Power:
1.) 175, 195, 215x1ff, 215, 230xmany misses and 3 singles*PR from power position
2.) 225×5, 255×3, 285×7
Acc:
1a.) 195, 205x9f, 200
1b.) complete
Conditioning:
16:48 Rx
Power.
Squat: 340×5. 385×3. 425×8 FTW!
Can’t come tomorrow
Bench: 235×5. 270×3. 300×3
Glute hams done
Cond: 155 cj and lateral burpee wod
9:04
Power: 1) no blocks, so worked form from hang power position.
2) dnd
Acc: 1) dnd
2) I’m good with these so did 3 x 20 with 20 lb fb
Conditioning: 14:57 rx
Connectivity: flexibility
Snatch: 165×2 missed backwards in 3rd. (Rushed into this today, low on time.)
Squat: 275×5, 315×3, 345×7
FS: 245(ruined me), 225, 225
Cond: 17:04 quads ruined
Power
1.) skipped, wrist/shoulder. Rule #3… I know
2.) 6 reps @345#
Accessories
1.) 230#
2.) done
Cond
13:23. Legs. Smoked
Power:
2) 235/275/305×7
Accessories
1) 185 (trying to do these beltless)
2) BW
Conditioning:
2rnds: 11:58
Power
1) 120
2) 160, 185, 205-4
Accessories
1) 120, 130, 140
2) done
Conditioning
15:05
Scaled pistols by a ring for support, MU were progressions, HPC @115#
M/28/#155/NorCal
Power
1. #145
2. Will have to do tomorrow
Accessory
1. 165 through.
2. Done
Conditioning
13:44 Rx
Power
Snatch 3RM 205# that’s a PR.
Squat 285×5, 320×3, 360×7 such PR!
Acc
235×10, 245×10, 255×10
GHR complete
Conditioning
11:13
1) Snatch from blocks (power position): had no blocks so worked from hang, work to a 3rm 50kg then it went south. Worked single full snatches got to 70kg twice (PB! from 65kg in March)
2) Back Squat: 5@85kg, 3@95kg, 4@105kg(me), felt awefully heavy
3) Front Squat: 3×10 AHAP
75/80/8@85kg(me)
4) Glute/Ham Raises: 3×20
Conditioning didnt happen