Oly:
1) Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
2a) Sn Hi-Pull - 80% - 4s x 2r
2b) Sn PP + OHS - 5+1 @ 70, 75, 80, max
Strengpf:
Tabata (16 rounds, alternating movements):
1. Back Squat 225#/155#
2. T2B
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
Extra Class Work:
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
Bonus Work:
ReplyDelete30 ish minutes
HSPU = Jenny - 90 ......10/9/9/8/8/8/9 = 61
And we substituted running for 10 cal air dyne bc of weather.
DeleteOly:
ReplyDelete1) 125# (3 tng), 132ish# (2 tng- F 3rd, 140# had to squat snatch-all felt heavy =/
2a) done at 140#
2b) 125, 135, 145, 155
Strenpf:
1) lowest round 2 reps-most were 3-feels like it takes me so long to brace and feel comfortable going
2) lowest round 9
Cond:
HSPU: 22,20,20,20,20,21,23=151 my shoulders felt quite tired
took just under 30 min
Airdyne 8 cal instead of ran....each airdyne took between 1:20-1:24
I'm confused by "=151 my shoulders felt quite tired" .....that seems odd.
DeleteOly:
ReplyDelete1) 175, 185, 195 (all TnG) - Went straight to 215 for PR triple - Failed first one
2a) 205#
2b) 175, 185, 205, 225 - PR for 5+1 PP OHSSSSS
Strenpf:
1) Started off too ambitious, 7, 7, 6, 5, 5, 5, 5, 5
2) All 6's -- way too conservative but the Squats were taking it out of me. Should've hit 8s, but hand is still recovering so it was all good.
Cond:
Jenny minus 87
HSPU - 12, 9, 10, 8, 10, 7, 8 -- All runs ~1:20 -- Per kit "Those guys had it easy this morning, running is way harder than Airdyne" -- mainly cuz back was lit. This is the sole reason I didn't take Jenny down today.
Total time was 25:30
DeleteDid did this on Wednesday
ReplyDelete1. 145, 155, 165, 170 for a new 3rm
2a. 165#
2b. 145, 155, 165, 175
Strength
1. Lowest set was 3
2. Lowest set was 8
Conditioning:
21-20-15-14-14-12-9