Swapping Tues/Wed days for Volume purposes
1) King Kong
3 Rounds of:
1 Deadlift 455#/300#
2 Muscle-Ups (Bar MU if you did Ring MU yesterday)
3 Squat Cleans 250#/185#
4 HSPU
*(Scale to 90% of DL / SqClean if your maxes are less than 485/315, or 265/200#)*
2) Back Squat -- 70% x 5, 75% x 5, 80% x 5, 85% x 5, 5RM (in one attempt, try to 5RM your 3RM from last week #FailCity)
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
Class Extra Work:
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on
getting back to ground without stopping at hang, for speed, if this is
too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
1. King Kong
ReplyDeleteSquat clean 250, DL 405
18:31 failed around 6 cleans total but happy to finish it
2. Stopped at 305, back was fried after King Kong
3. Done, at 135, getting better at going right to the floor from overhead
1) King Kong - 3:20 (~:30s off PR), 455 DL, 255 Clean -- Old school false grip MU due to equipment issues, it was fun to do these again.
ReplyDelete2) 295, 315, 335, 350, 380 x 2 (fucked up 2nd rep)
3) Done -- good work.