Thursday -- Complete Rest
Friday -- For those going out of town/needing early scheduling:
1) Oly/Strength:
Oly Total:
3 Declared attempts at Snatch -- No more than 4mins between lifts (max 15mins to warm-up)
3 Declared attempts at C&J -- No more than 4mins between lifts (max 15mins to warm-up)
*Strict cap on attempts, no additional lifts may be done after 3rd attempt*
then...
Back Squat -- 70% x 5, 75% x 5, 80% x 5, 5RM (2 attempts if necessary)
2) Conditioning:
With a 12 minute running clock complete:
6min AmRap:
10 Stone-to-Shoulders (180/115)
10 Burpee Box-Jump-Over (20")
*No Rest*
6min AmRap:
30 DB Push Press (35/25#)
200m Sprint
1) 220 (f), 220 (f), 230
ReplyDelete2) 305 (F x 3)
3) BS - 295, 315, 335, 355, 375
* Not a great lifting day*
2) 1 + 6, 3 full rounds on second -- Stone kicked my ass
1) Snatch 157.5, 170 fail, 170
ReplyDelete2) C&J 180, 195, 205 fail (I really am going to start trying to power clean more...at least maybe then I will catch earlier...)
3) 175, 190, 200, 215- didnt feel hard to squat, but back didnt feel great toward the end so didnt try another set
Back felt bad after dropping stone so switched to 12 min AMRAP 10 burpee bj, 30 DB push press, 200 m run. Got 3+7. In general my body did not feel good on this
Oly Total
ReplyDeleteSnatch: 185, 195, fail 207.5 (PR attempt)
C&J: 235, 245, fail 255 (PR attempt)
Still a PR for my total (was 415)
2. BS
250, 270, 290, 315 (fail)
3. Tried with the 172# stone and tweaked my back so went done to the 142# pounder
1+7 on stone/burpee workout
2+30 on STO/Run, run was real slow after the stones