Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.- 185, felt light
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.- 245
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.- 235+ sled on rubber
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.
Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
-rowed 200m instead of running- 13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6
1. 234. All felt good, got faster as it went on but missed the last jerk
ReplyDelete2a. 315, these were HEAVY.
2b. I think i ended up with over 600... not sure how much more, too much math.
12, 14, 16, 14, 13 on the HSPU. Worked on kipping from the start, kept falling off the wall, had more in me. Rowed instead of ran
1. 175#
ReplyDelete2a. 235#
2b. 235# on rubber flooring
10 / ? Rower shut off
14 / 39.5
9 / 38.3
10 / 40.8
9 / 40.1