Friday, 072916

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#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

8 thoughts on “Friday, 072916”

  1. 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#

  2. William Basinger

    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

  3. 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

  4. 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

  5. Kristina Ushakova

    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

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