#330 for Nick!
All:
A. Clean (above knee) 5RM then 2×5@90%
B. Deadlift – 3×3@85%; rest 2 min between
C. 50 kipping HSPU afap
D. 21-18-15-12-9-6-3
Thrusters 95/63
bar facing burpees
E. Assistance Work: NFT
4 rds
15 ghd situps
1 wall walk into :15 second belly to wall HS hold
15 band scap squeezes
12 hang L Sit Scap Squeezes
Taking it easy the rest of the week as I ease my self back in after 8 days of doing nothing!
Hang Clean 3 RM
165#
Deadlift 3×3 @80%
225# and boy was this heavy today ????
50 hspu
Unbroken :59
Accessory work 3 rounds
KB step ups 8 reps each leg 26# KB
Bicep curls 20 reps 15#
Triceps extensions 12 reps 15#
A) 185# felt good on the knee
B) 3×3 @ 385#
C) 3:50
D) did not time. haven’t hit this amount of volume in months. got through it. humbling and still hungry
E) done
A. 75 kg x 5/ 80 kg x 3/ drops done at 68 kg
B. Done at 117 kg
C. 50 unbroken…kind of. Fell off the wall on last one (1:41)
D. We did a 21 minute EMOM
1: 5 burpees + 5 thrusters
2: 5 MU
3: 100m d ball run (50#)
-Thruster weight went 93×2 rounds/108×2 rounds/123/133/143.
-Made all 5 thrusters every round except last I only got 4.
-Dropped down to 4 MU after round 4
E. 1 mile recovery run with Jon
F. Accessory work was done earlier and added in a 100m ski erg sprint before each round
116 kg
160 kg
1:36 on HSPU
Emom done
1 mile recovery run with Tori
A. 5RM Hang Clean – 80kg
Drop sets: 73kg
B. Deadlifts 3×3 at 105kg (a little on the light side)
C. 50 HSPU…. Well, 2:38… Good times. I’ll work on demmm.
D. EMOM X 21
1: 5 Burpees + 5 Thrusters
(ascending weight 95×2 rounds, 108×2 rounds, 123×1 round, 133×1 round and 143×1 round).
Last two rounds, 4 and 3 thrusters.
2: 5 Muscle Ups each round
3: 100m run with 50# med ball
Started following a couple weeks ago, figured I should post to blog!
A. Hang Clean 5RM: 153#, drop sets @ 138#
B. Deadlift: 3×3 @ 218#
C. 50 HSPU: 2:14 unbroken (rested on my head a lot for the last 10 reps)
D. 9:28, 1 second faster than the open, I’ll take it!
E. Accessory work done
Welcome! 🙂
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