Am:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Strict Press – 1RM + 3×3 drop sets 75-80%
pm:
A. max strict hspu
rest 3 min
max kipping hspu (no resting for while on head, stay consistently moving etc
rest
B. Running clock
0-10 min (rest til the 10 min mark)
21-15-9
SqT Cleans (135)
Strict Ring Dips
10-17 min
ladder of
2 box jumps (30/24) step down
1 clean and jerk (185/123)
4/2, 6/3,8/4/10/5 etc
*box jumps climb by 2 each time, clean and jerk by 1
Assistance:
A. Db sa row – double arm – 12-15 reps X 4
A2. Db rear fly’s X 10-12 X 4
B. 20 alt tgu – lighter weight – slow , movement
One Session:
A. Back SqT
B. Pm
9am:
A. Back SqT – 3RM + drops
242#/110 kg
217#/99 kg (2×3)
B. Split Jerk – 3RM + drops
187#/85 kg
159#/72 kg (2×3)
C. Strict Press – 1RM + drops
110#/50 kg
84#/38 kg (3×3)
Pm at 1
Pm:
A. 17 strict
B. 30 kipping
C. 7:42
D. 72 reps (9 box jumps into round of 14/7)
AM was crap, don’t worry about it lol
Pm
24 max strict
25 max kip
Wod 1 5:35
Ladder
6 box jumps into 14/7
Back is not happy after heavy DL saturday. Happens during every pull cycle once body adjusts I’ll be good. Barbell wods weren’t happening so threw together an emotm.
A-355 3×3
B-305(2)
C-210 PR
D- strict 25 kip 30
E- emotm 10
Odd 12 burp BJ over 24 inches
Even 50 dus
F- accessory done
AM:
A. Back squat:
-220k x3
-228k x2
B. Split: percentage work
-110
C. Strict press:
-107k
PM:
A. Strict hspus
-26
B. Kipping
-34
C. Wod -4;56
D. Ladder-
14 box jumps
0 c&j.