Tay with 242lbs X 3 to kick off her second phase
Competition:
am:
A. Clean from blocks (below knee) 3RM + 2×3@90%
B. Clean Pull – 3×3@102% of your max clean
C. RDL – climb to heavy 3 rep in 10 m in
D. Weighted Pullup – 3RM + 2 x max body weight sets; rest 2:30 between
pm:
A. Running ; 85% is target output today
400-800-1k-400-800
rest 1/1
rest recover for few following the final 800
B. 5 rds
18 cal row
15 heavy wall balls
12 c2b pullups
C. 5×5 jerk drive @100% of your Front SqT
D. DB SA Row 10-12 reps x 4-5 sets each side
Performance:
A. Clean from blocks (below knee) 3RM + 2×3@90%
B. Clean Pull – 3×3@102% of your max clean
C. 5 rds
18 cal row
15 heavy wall balls
12 c2b pullups
D. Some added running assistance from above if any extra time
A. 165×3, 176×1 really good for me from the blocks getting better.
B. 204# 3×3
C.
– [x] Single arm stability work on rings and bar. Shoulder stability. No pain.
– [x] 30 Band Pull-Aparts
Then
2 Steady Rounds:
15 Double Kettlebell Push Press
15 Ghdsu
15 Burpees to 6″ Target
– [x] Clean from blocks (below knee) 3RM + 2×3@90% (255, 225)
– [x] Clean Pull – 3×3@102% of your max clean (315)
– [x] RDL – climb to heavy 3 rep in 10min (365)
– [x] 5 rds (12:28-12:30?)
18 cal row
15 heavy wall balls (30#)
12 ring rows feet on 24″ box
– [x] 5×5 jerk drive @100% of your Front SqT (355)
– [x] DB SA Row 10-12 reps x 4-5 sets each side
– [x] Bike 30 minutes. Every 5 min 3 bridges with 5 straddle sit ups in between each bridge.
120 pure 3rm
130 for 3 but with some misses in between lol
140 for 3 quality misses
Pulls done
Jerk drives done
Metcon 9:14