Competition:
am:
A. Push Jerk – 5RM + 2×5@90% *15 minutes once warm
B. Push Press – heavy 5 rep in 12 minutes
C. Back SqT – 5RM + 2×5@90% *
D. 60 HSPU afap
pm:
MAP Training @80%
amrap 12
3 power cleans 185/123
6 burpees over bar
9 ring dips
rest 5 min
amrap 12
12/10 cal bike
12 ghd situps
6 box jumps 40/30
Assistance Work
Single arm DB Press 6-8 reps each side x 4 sets
6 rds of 10 inverted Scap squeezes into :18 hs hold belly to wall
50 PVC dislocates
pbar – l-sit hold work
Performance:
A. Push Jerk – 5RM + 2×5@90% *15 minutes once warm
B. Back SqT – 5RM + 2×5@90% *
C. MAP Training @80%
amrap 12
3 power cleans 185/123
6 burpees over bar
9 ring dips
rest 5 min
amrap 12
12/10 cal bike
12 ghd situps
6 box jumps 40/30
– [x] Dynamic range of motion and crossover symmetry, banded glute and scap activation
– [x] 3 Steady Rounds
Row 250m
15 Double KB Front Squats
12 Pull Ups
– [x] Push Jerk – 5RM (235) + 2×5@90% (215)*15 minutes once warm
– [x] Back SqT – 5RM (365) + 2×5@90% (335)
– [ ] 60 HSPU afap
– [x] amrap 12 @80% (8rds+9)
3 power cleans 185/123
6 burpees over bar
9 ring dips
rest 5 min
– [x] amrap 12 @80% (6 rds+bike)
12 cal bike
12 ghd situps
6 box jumps 40
– [ ] Single arm DB Press 6-8 reps each side x 4 sets
– [x] 6 rds of 10 inverted Scap squeezes into :18 hs hold belly to wall
– [x] 50 PVC dislocates
– [x] pbar l-sit hold work
A. Push jerk- 195#x5 + drops
B. Push press- 155#x5/175#x3
C. Back squat- 235#x5/245#x4
D. 60 HSPU- 2:25 (44 UB/6/5/5)
E. First AMRAP 12- 9+12
Went to start the second AMRAP and saw the last class was leaving so did as much as I could until the last person walked out the door. Got through only 3 rounds in the 6 minutes I had to get something done (5:38 to be exact)
Push Jerk
255 for 5
Happy (but not satisfied) with this lift. Wasn’t able to press for the past week & 1/2 due to some shoulder pain. If you guys need some good external rotator drills, please ask me.
Did Class workout
15 Min AMRAP
3 PC/6 Burpees/9 Push Ups/6 Box Jumps
110 Rounds
After Class Workout
Back Squat 161KG for an ugly 2
I did 160 for 5 last week, so I wanted to atleast work up to that weight. + Drops @140
HSPU: 4:04 (10/10/10/10/6/4/3/3/2/2)