Following the Games swim 🙂
All:
A. Clean (high hang) 5RM then 2×5@90%
B. Clean deadlift up to 10RM for day + 1×10@85%
C. Strict HSPU max reps at , pbar, 6”, 3” 1”, Floor. resting 3 min between each
D. 2 rds
35 heavy wall balls
25 Ghd Situps w/ wall ball
400m run with ball
E. Assistance Work
5 rds
seated DB strict press 6-8 reps (reasonably heavy, but no long grinding)
15 hanging scap squeezes
:10-:20 free standing Handstand, trying to stay in one spot
15 banded scap squeezes, slow and controlled
Pendlay Row x 8 heavy reps, no hips, back angle, keep the same
Cleans 115
+ drop sets
Deadlifts
155 kg
+ drop sets
HSPU
8/10/10/10
Metcon
11:41
Cleans- 82kg (better than last week)
Drops done
Deadlifts- 110kg (also better than last week)
Drop done
HSPU- done. Wrote on a white board at the gym…will put numbers in tomorrow first thing. Can’t remember off the top of my head.
Workout done- 14 something I think
Got to the gym late from work
A.HSPU
PBar – 1/3 of one, haha
6in – 3
3in – 6
1in – 10
Reg – 12
B. Metcon 12 something
C. 3×10 Push Ups with feet on six inch box
Hpc 3×5 at 100kg
Deads 3×10 at 145kg
Hspu
9/12/15/16/18
Metcon
2 RFT
50 wb
35 weighted sit-up
400 m ski erg
10:00
3 RFT
100 du
10 MU
9:47
Accessory work done