De load week continues . . .
Test day!
Weightlifting:
A. Split Jerk – 4rm (alt front legs)
Strength:
A. Push Press – 10RM
B. Deadlift week 3 :
65% x 1 rep x 10 sets
70% x 1
75% x 1
***speed pull day
C. Rack Pulls
2 x 5 HEAVY *from at knee, or just slightly above *shoot for same as last week
Conditioning:
Opens WOD
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
A.) Split Jerk @ 100kg
B.) 10 RM Push Press at 90KG
C.) Deadlift- 140,155,170
D.) 339 Reps, smashed my score from last year
A. Split jerk alternating legs (very weird) 156# x4
B. 10rm Push Press 133×9. My plates were falling off causing bar to shift so maybe could have got the 10th if fixed. Most I’ve ever done is 125.
C. 16.2 opens wod. Got 2 cleans at 175#. Last time I didn’t get any so little PR.