Summit of Mt Moosilauke – 4800 ft
Competition:
am
A. Split jerk up to 3RM +2×3@90%
B. Push Press – 3RM + 2×3@90
C. Back SqT – 3RM + 2×3@90%
pm:
A. Strict Hspu – belly facing wall for 5 sets of max reps at a 3 second down tempo each rep. Rest 3 min between each set
B. AMRAP 14
12/10 cal bike
10 box jump 24/20 *step down
12 ghd Situps
C. Assistance Work
5rds
8-12 heavy Db or plate overhead tricep ext
15 banded Scap squeezes
:15-:30 L sit hold (pbars)
:20-:30 chin over bar pronated hold
Rest 1:30 between rounds
Performance:
A. Push Press – 3RM + 2×3@90
B. Back SqT – 3RM + 2×3@90%
C. AMRAP 14
12/10 cal bike
10 box jump 24/20 *step down
12 ghd Situps
D. Assistance
– [x] crossover symmetry
– [x] 3 Steady Rounds:
20 Pistols
12 Single-Leg kb Deadlifts
12 Ring Dips
8 pull-ups
– [x] Split jerk up to 3RM +2×3@90% (235, 215)
– [x] Push Press – 3RM + 2×3@90 (205, 185)
– [x] Back SqT – 3RM (375) + 2×3@90% (345)
– [ ] Strict Hspu – belly facing wall for 5 sets of max reps at a 3 second down tempo each rep. Rest 3 min between each set
– [x] AMRAP 14 (6+13)
12/10 cal bike
10 box jump 24/20 *step down
12 t2b
– [x] 5rds
8-12 heavy Db or plate overhead tricep ext (50,55,60×3)
14 bicep curls (25,30×4)
15 banded Scap squeezes
:15-:30 L sit hold (pbars)
:20-:30 chin over bar pronated hold
Rest 1:30 between rounds
Split jerk 289 for 3
300 for 2
Push press 100 for 3
105 for 2
Back squat 160 for 3
180 for 1 with Juan powering me up
5×5 HSPU
8+8 metcon
A. Split Jerk 180#x3 drops done.
B. Push press 143#x3 drops done.
C. Back squat 233#,240#x2 twice ????Drops done off 240. 242 for 3 is my PR.
D. Hspu 5,7,8,2(oops),6
E. Amrap 14 = 6+28 pretty sure
F. Assistance work done.