1) Mobility work -- 10 mins to establish more weight in your 3-rep jerk grip OHS - try to pause in the bottom.
Oly:
1) Power Clean + Push Jerk - 3 sets of 5 - Not TnG but for time - Begin at 70% of 1RM C&J
2) OHS 70% 3s x 5r
Gymnastics: (5 rounds through, off the clock - everything for form/position)
a) Weighted Muscle-ups (AHAP) for 2, 4, 6, 4, 2
b) L-Sit x 20seconds
c) Skin the cat - 3 reps for form
d) 30 Hollow Rocks (Rounds 1, 3, 5), 30 Superman Rocks (Rounds 2, 4)
Conditioning:
5 Rounds w/ partner:
100' (D&B) Partner Walking Lunges (Front Rack) (205/145#) ( Picture )
30 T2B as a team
1) Got up to 135 -- felt pretty good.
ReplyDeleteOly:
1) 225
2) 185
Gymnastics:
a) Struggled with medballs, should use WV next time maybe.
b) Done - made every set
c) Done
d) Done minus last set of 30 I missed -- these continue to hurt.
Conditioning:
~14mins or so - with Hunk, was fun and definitely a challenge. WL Started out pretty easy but got tough fast. T2b were 16/14, 15/15 then 5's.
1) 85# Was not feeling mobile or flexible
ReplyDelete2a) 205#
2b) 185# - felt really good
Gymnasty
a) no weighted mu scaled to 1/2/2/2/3
b) finished - knees to chest
c) Done
d) my core needed the hollow rock/superman rocks
Lunges - Partnered with Clark ~ 17/18 mins I believe. Lunges were difficult sets 4/5. T2tB stayed at sets of 5 to not burn out.