(Image)
Competiton / Performance:
A. Clean (high blocks – above knee to mid thigh) – 6×3 @77-83% (max)
B. Clean grip deadlift – 2 second pause floor 2 second pause below knee – climb to 3RM with this movement. Reset on ground each time between reps.
C. Weighted Pullups 8 X 5 ; across (heavy)
D. 4 rds
400m run
21 KB swings 53/35
2 legless rope climbs – 15′
Assistance Work: (add ons)
1. Single leg deadlifts 8-10 reps X 3-4 sets each side
2. Reverse Tabata l sit holds
3. 4 rds
15 band Scap squeezes
10 inverted shoulder shrugs (hs hold on wall)
15 reverse hyper @20% of back squat
10-15 narrow grip ohs (barbell or very light)
A. CG deadlift (from deficit) 3rm. 209#
B. Strict Press 100#x3, 110# X11 PR
Did Class
3RM Hang Clean 165# think had little more but stopped
Wod 15:51
A. Deads- 105kg
B. Strict press (added in)
Heavy 3- 45kg
Heavy 2- 48kg
Heavy 1- 50kg
Class:
A1. 3RM sqt clean from the hang- 185# (could have gone up but ran out of time)
A2. Weighted pull ups 6×5- stayed at 18#
B. 4 rounds
400m run
21 kbs (35#)
2 legless rope climbs
(15:52)
C. 10 min bike recovery
Accessory work
1. 4×8 single leg deads (used a KB)- 26/35/44/44#
2. L sits done p bars
3. 4 rounds done but subbed out reverse hyper for 15 GHD back extensions. Narrow grip OHS done with a PVC.
Cleans from blocks 6×3 at 100kg
Jumps were 40/60/70/80/90/100
Deadlifts built to 140 kg
Jumps were 100/110/120/130/140
Pull ups
4×5 at 35 pounds
Metcon 12:44
Single leg deadlift 4×8 w/pause done with 35 lb kb
Cleans built to 265 x3
Clean deads 330
Pullups 55 across
Metcon 15:30 distance is not exacf on runs at my gym but rest between rope climbs was too long in the end which made the difference. Gonna hammer these weekly to get more comfortable in volume with legless
One leg deads done as add on
Am swim training with Brooks
Am session:
Emom: All squat clean and jerks.. 133×5, 153×3, 173×1. Rest 1 min. 153×3, 173×2, 183×1. Rest 1 min. 173×3, 183×2, 193×1. Rest 1 min, Climb to heavy single every :90. Hit 203, 209, 220, 231, 2 fails at 239.
Front squat: 4×9 at 70% No pause at the top of each rep. OUCH!
HSPU: 5 strict + 10 kipping, Rest 2-3 min in between. 5 rds, increasing the deficit by 1 inch each round. Completed all except only got 9 kipping on last deficit.. NOOOO!
30 min row. Starting with a 1k at 90%. Ouch, again!
PM:
15-10-6, Thrusters (115#), Bar Mu: 4:27.
Rest 10 min
5rds: 50ft heavy yoke walk, 50ft burpee broad jump, 50ft HS walk. Directly into 10 min max calorie bike. Not sure time of wod.. finished with 104 cal.