1) Conditioning
9-6-3:
Strict HSPU - Create a box that is 34"x24"
Hang Power Clean @ 160#/110# (Move bar forward 8' each round)
Bar Facing Burpee
** I need STRICT times posted for this in the comments if you are on the Team (or otherwise!) -- These need to be judged (HARSHLY) and have a stopwatch for time**
2) For time:
49 Pull-Ups
7 OHS (185/115#)
** I need STRICT times posted for this in the comments if you are on the
Team (or otherwise!) -- These need to be judged (HARSHLY) and have a
stopwatch for time**
3) Strict HSPU Work:
EMOM12 -
Max UB Set of Strict HSPU (see what your breakdown point is, try to maintain at least 2-3)
-- Prepare for Team Practice on Saturday at Skulls. We will practice Event 1, Event 4&5, and Event 7.
After Team practice I will shoot an email out showing final pairs and we will stick with that as much as possible - that way everyone will understand who they need to practice with, but much of this is 6-person work. We will try to get together 1 evening this week (which will be decided on Saturday) as well as Saturday and Sunday the following weekend (5/10-5/11, yes I know it is mother's day). Then we will get together for sure on Tuesday morning for a final run through. Time is very tight so if you all can avoid going out of town or making plans as much as possible that would be great, we cannot afford to be missing practices with only 3-4 opportunities now. Right now I know Kit is gone this Sunday, and K$ is gone the following Sunday. Please let me know any other schedule conflicts ASAP.
Extra Class Work:
EMOM 10:
3 Reps @ Bodyweight OHS - If you fail to make 3 reps in the minute, you are done. If your OHS Max is within 20lbs of your bodyweight, scale down.
1. R1: 6 strict (tried more but kept failing) 3 kipping --4:36
ReplyDeleteR2: failed at strict --6 kipping 7:18
R3: 3 semi strict (1 inch ish away)
9:10:40
2. 49 pull ups (sets of 5 got to 40 and did sets of 3 (2:24)
8 OHS (holy jelly arms failed on 5... Got back up and did 3 to finish) 4:10
Did Outlaw only and strength program today
ReplyDelete1. Snatch from blocks 3rm
2. Back squat @ 65%, 70%, 75%, 80%
3. Front squat @ 60%, 65%, 70%
Conditioning
3:09 on HSPU, HPC, BFB (did not roll bar between)
Skipped the Pull-up, OHS (shoulder hurt in the overhead position)
EMOM Strict HSPU
11,6,5,5,5,5,4,4,4,4,4,4 (61 total)
Strict HSPU Workout:
ReplyDeleteTime- 3:50
Broke HSPU (5,4,3,3,3)
Pull-Up & OHS Workout:
Time- 2:50
Did sets of 7 butterfly the whole time
Clean grip on OHS UB
EMOM Strict HSPU:
11,6,5,5,5,4,5,5,5,4,4,4 (63 total)
HS Walk Practice:
before workouts completed 40 ft
after workouts completed 2 more 40 ft and 1 at 15 ft