1st session:
A. max weight in complex in 12 min
12 deadlifts
9 hang power clean
6 shoulder to overhead
rest 6 min
B.
200 double unders
75 kb swings (70/53)
50 Cal Row
50 HSPU (kip allowed) *new standard *apply this positionally
75 KB goblet hold squats
200m sled push (100m down, 100m back) *add 110#/70# to sled
rest 1-2 hours…2 is MAX
2nd session:
A. AFAP *UB is target goal
45 pullups
45 thrusters (95/63)
rest few minutes
B. Front SqT – heavy triple for the day in 12 minutes
C. DB SA Rows 8-10 reps, slow movement; very strict x 3 sets each side
D. Band Scap work
E. Plank Holds / hollow rocks
Only Able to get a morning session… family weekend.
Warm-Up:
10-15-20-25 Thrusters (45)
30ft HS Walk Unbroken
A.) 3FS + 10 Alt Pistols…got 255
B.) DT Complex 3 Atempts: 135, 155, 185
C.) Metcon: 21:49.. 200m Run with KB
A. 185#, should have opened at 205 but oh well.
B. 17:06
C. 3:02 all UB had to back rack thrusters 2x
D. 325# front squat x3
E. Did a partner workout after instead of accessory.
A- 200#
B- 22:25?? Hspu killed me after tabata push-ups yesterday I had zero pressing power today and dogged it on the bike at the end
C-3:17 I think had to break up thrusters
D-140kg
E-rows done and scap work done
Body will enjoy tomorrow off
125# in complex attempted 135 and form was getting shotty so stopped.
42 minutes in the metcon still recovering from a head cold and hspu are hard
1.5 hour rest/recovery
could not go unbroken (butterfly flew away)
155# for 3 165# for 2
accessory work completed
A) 200lb
B)23 low
C) 3 high 4 low (I can’t count) Thrusters felt miserable
D)140kg
E) Done
AM:
A. 100k
B. 17:25 (used AB 25 calories)
PM:
A. 2:46
B. 170k
C. Completed
A. 185. Missed last jerk at 205
B 18:32
A don’t know I blacked out def not UB
B 315
C done
Feelin good!
1 Session
A. 121#
B. 18:53
2 Session
A. 3:30. Pullups unbroken and thrusters 2 sets
B. 185×3
C. 44# KB superset with hollow rocks, hollow holds and planks
A. DT: 143. Now that I have a number I know I have more. Too many sets too low.
B. 20:53. Slowest in HSPUs. Hoping from testing on Friday.
C. AFAP: 45/45
37 pull-ups. PR on max effort pull-ups. Thought I had 45 but grip did not. Thrusters unbroken. 3:50
D. 253
E. Rows with 44#
F. Core work done
Body feels great. Shoulders/biceps somewhat fatigued. But that’s a good thing in my book. Means working weakness.
Never thought of backracking dang it lol
A. DT: 69kg/132lbs
B. 20:24. Slow in HSPU. Assuming and hoping fits from retesting 15.4
C. AFAP – came off pull ups at 24. First time butterflying… Need to work more volume on these. Went to failure on thrusters to 32.
D. 100kg/220lbs. Happy with this but want to build on it
E. Rows with 44lb KB
F. Core work done
Upper body is feeling a tad sore and fatigued. Made up C2B AMRAP on Thursday from Weenesday, restested 15.4 on Friday. Other then that… good to go!
Lynn… 18:53 for you girlfriend 🙂
Correction on typo: 60kg/132lbs
????????
Lynn that was on the fly, pretty much landed there ha!