Power
1) Pause Clean (2 count at top of knee): 5rm
Accessories
1) Pendlay Rows: 4X5 – heavier than last week, rest 90 sec.
Conditioning
4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest
Do Work…
stupid question but for the pause cleans can you drop and reset each time?
thanks
yep go ahead and drop then reset quickly
1) 225
sucked today
2) 155-165×3
Cond
1:40/7
1:43/6
1:44/6
1:44/6
MUs were a shitshow today
Connectivity: 1-3
Pause Clean 5rm: 235
Pendlay rows: 235×2, 245, 255
Cond: addressing arch issues in my MU kip. May condition later. Will do connectivity conditioning.
Power
1) 225×4 so close
Acc
175
Cond
Fell off hard on the row
1:36, 7
1:50, 7
1:55, 7
1:57, 8
1) Pause Clean (2 count at top of knee): 5rm
35/45/55/65/75kg (5kg better then last week, so did 5x85kg no pause; so far my 1RM was 90kg so pretty chuffed)
2) Pendlay Rows: 4X5 – heavier than last week, rest 90 sec.
75/80/85/90kg (5kg better on last week)
Power
150
Accessory
140, 150, 160, 170
Conditioning
3 rounds(time) Subbed MU progressions.
2:03, 12
2:03, 13
2:04, 12
Power: 1) 225 took 6 attempts to get 5 reps, but I’ll take it.
Acc: 185
Conditioning: row (1:44, 1:43, 1:47, 150)
Mu (10, 9, 9, 8)
Accessory
1) 185
Conditioning:
1:37/5
1:39/6
1:43/5
1:44/5
M/28/#155/NorCal
Power
1. 210 No misses.
Accessory
1. 145-155-165-170
Condition
Rd1. 1:44/7
Rd2. 1:47/7
Rd3. 1:49/7
Rd4. 1:48/6
Power:
1.) 195, 220, 245 ~ 89% (+10)
Acc:
1.) 185, 195, 205, 205
Conditioning:
1:37.9 + 10 (7/3)
1:41.1 + 8 (3/3/2)
1:42.1 + 6 (1/1/1/1/1/1)
1:41.4 + 7 (4/2/1)