240# in class yesterday for Andrew!
Competition:
am
A. Clean & Split Jerk up to 1RM for the day
B. Front SqT – to 2RM + 1×2@90%
C. Push Jerk – 2RM
D. L- Sit – accumulate 2-3 minutes in L-Sit Hold – those who can, from p-bars above plates
pm
A. EMOM x 10 w/ Vest
odd; 2 legless rope climbs
even; 5 Weighted Dips *can add weight between legs also here; focus on the lockout!
B. 5 rds
15/12 cal bike
10 bar facing burpees
5 SqT clean thrusters (as singles) 155/108
C. Assistance Work
20 tgu alt arms
1:30-2 min plank (weighted those who can) + 20 reverse hypers at 25% of back squat x 3 sets
3×10 each direction “around the world” * circling plate around head (YouTube)
Accumulate 3:30 in arms overhead for thoracic static stretch
A. Clean + Split Jerk 176#, 185 clean but didn’t attempt Jerk
B. Front Squat 209×2, 220×1. Haven’t hit 220 in a while so ok with this.
C. Push Jerk 172×2 PR
Rode bike at 50% for 20 min. Doing WZA tomorrow so took easy today.