Weightlifting:A. SqT Clean – (from high blocks – no feet movement cleans today); build to heavy triple for the day. NO MISSES ; smaller jumps – more volume kind of day
B. OHS – 15 rep max
Conditioning:
A. 8 Hang power clean and jerks directly into, 2 min bike sprint ; rest 4 min x 5 rds
**Like prior weeks. . this is meant to be a short session, with lasting effects
Gymnastics:
500m Ski Erg
5 legless rope climbs
5 rope climbs
400m ski erg
4 legless
4 rope climbs
300m Ski erg
3 legless
3 rope climbs
200m ski erg
2 legless
2 rope climbs
100m ski erg
1 legless
1 rope climb
Assistance Work:
A. Heavy Yoke Walks; 60’ x 8-10 HEAVY
B. Sandbag bear hug walks or Stone Bear hug walks. Climbing on prior weeks with goal of 10 minutes, done in 30’ increments.
C. L-Sit Work, building on prior accumulations (give yourself consistent standards here)
Squat Clean triple from Blocks @ 107kg
OHS 15 Rep Max- 80kg, could’ve done more if I didn’t get 14 1/2 reps on the first attempt.
HPC/J @ 155 for all sets, , for some reason I just could not breathe during the cycling. Cals were 34/29/28/29/29
Did class because had to leave
A. Ohs 10rm 145#
B. Wod done at 115# calories 25/21/21
C. Smaller version of rope climb wod due to time
300m/3/3
200m/2/2
100m/1/1
Didnt use a clock just did to get little volume in. My leg rope climb are real good now but legless ????.
Cleans
Did from hang and worked to 110
OHS for 15
100 kg for 14.75 reps
Metcon
185 … 36
185 … 34
195 … 32
195 … 32