12 chest to bars
10 strict dips
8 kipping hspu
B) front squat
Quickly find a 3 RM
C) front squat
3x3 @90% of your 3RM
Rest 2-3mins between sets
D) Jerk
Quickly build to a 1RM
E) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 85+%
F)3 sets of
3min Amrap
15 power snatch 75/55lbs
30 double unders
Rest 3 mins
A. Only thing I felt good about here was the strict ring dips- never thought is hear myself say that!
ReplyDeleteB. 190
C. 175
D. Tried 180 3 times but no dice
E. 65, 75, 90, 100, then 105 (actually should here been 107) but didn't finish the set unbroken coz FUCK me it felt heavy
F. Set 1- 2+ 6 snatch
Set 2- 2+ 3 snatch
Set 3- 2+ 4 snatch
And my forearms were fried
ReplyDeleteA) complete
B) 145lbs 3rm
C) 130lbs 3x3
D) 125lbs (1RM131)
E) set 1-45
Set 2-55
Set 3-65
Set4-70
Set 5-75
F)first-1+20DU
SECOND- 1+14snatches
Third-1+13snatches
A) Done
ReplyDeleteB) 245 lb 3RM
C) 220 lbs
D) Didn't push hard on this, focused on dropping lower than I usually do. Stopped at 205 lbs
E) Skipped
F) 2 rounds, 1 round + 15 snatch, 1 round
B)front squats- PR was 255 before today
ReplyDeletetriples at 185, 225, 245(with belt), then hit 2 at 265(with belt) but failed the third rep,
C)did it based off 260 as a 3 rep max
3x3 at 235(no belt)
D)185, 225, 245, 265, 275(pr), 285(pr) 290(F)
E)skipped, might do bench later this week to catch up on the presses
F) round 1)2 and 10 snatches
round 2) 2 and 1 snatch
round 3)2 and 1 snatch
A) Complete
ReplyDeleteB) 295x3 315x1
C) 3x3 @ 266
D) 285
E) 5x125 - 5x150 - 5x170 - 3x185 - 10x210 (3, 4, 3,)
F) We decided to mix it up a little and instead of starting every round from scratch, we continued from where we left off in the previous round.
1 - 2+12 (snatches)
2 - 2 + 6 (double unders)
3 - 1 + 27 (double unders)
Worked up to a 315x3 (PR) and 325x3 (PR) front squat.
ReplyDelete