1) Take 15 minutes to work up to a heavy Power Clean.
Notes: Keep going up until form breaks (feet jumping wide, elbows low in catch) or you miss twice because of load.2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above – rest 10 sec ONLY. (T&G reps)
2b) 4×5 1&1/4 Front Squats – heaviest possible, rest 2 minutes. VIDEO DEMO
Notes: You should have a bar loaded and waiting.Skill/Conditioning
15 minute AMRAP of:
ME/UB Muscle-Ups
ME/UB Double-Unders
Notes: Begin this piece with a ME set of Muscle-Ups. When you fail (yes, go to complete failure) perform a max set of UB Double-Unders. Do not rush back to the rings. Take enough time to get your breathing under control and allow your forearms to flush. The goal is 5-7 total sets. If you do not have multiple UB Muscle-Ups do a difficult but fast number of them (until failure), then move to DU. Do not count a set of Double-Unders that is less than 30 UB.Midline
5X5 TGU (ea. arm) – no rest, keep alternating
1. 265 15# pr -all time clean-
ReplyDeleteMUs-felt good since im lighter now
7-5-4-2-4-2
DUs
50-50-50-50-50
1. 287. 12# all time clean pr, 18# power clean pr.
ReplyDeleteMuscle ups went well the first round but turned into a suck fest from there. I thought i was getting good at DUs but it was only cause i was practicing fresh.
13-25 5-12 4-33 4-36 4-24 5-32
1) 210, tied current pr
ReplyDelete2a) 165, supposed to be 178 but couldn’t keep grip for all reps so scaled down
2b) 155, should have gone a little heavier but it was first time doing these
Conditioning- 9/130, 6/89, 4/103, 5/31, 4/108
Ran out of time for midline