Deload week continues
Weightlifting
A. SqT Clean- 1RM with 2 second pause below knee and 2 second pause in catch position.
B. Front SqTs – HEAVY chains – bottom ups SqT – just above parallel – 2rm. Targeting approx last weeks
Conditioning
Afap
30 ohs 135/93
10 muscle ups
20 ohs
10 muscle ups
10 ohs
10 muscle ups
Training Options / Accessory
A. 5 rds
50 double unders
5 rope climbs
B. Crossover summery + 7-10 min of scAp and shoulder recovery
*note: tomorrow is our prior Open wod redo. If attacking this (clean, du, t2b) – careful with add ons today.
A.) Squat Clean @ 115kg, Hang Power Clean @ 107kg (PR).
B.) 9:02, last set of muscle ups killed me
A. Squat clean
-140k (legs still destroyed)
B. Wod
-5:40
PM:
WOD from hell by Tasia
Awesome job!!
A. 125kilo
B.143kilo for 2
WOD: 9:50 I want to retry this . Head and body where out of it .