1) 7X2 Vertical Clean off High Boxes (at Hip)
165 x 170 x 175 x 180 x 185 x 185 x 185
Notes: Complete both Cleans, then one Push Jerk after the second Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Complete both Cleans, then one Push Jerk after the second Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
3x5 @ 205# - 2x5 @ 220#
Notes: Percentage is based off of 120515
2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec.
Notes: Percentage is based off of 120515
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec.
135 x 145 x 155 x 175 x 175
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees
6:45
Shoulders are hurting from yesterday. Sore, but also some joint pain, so took out PJ and PP to allow a little recovery. Cleans were solid, a little iffy on 185#, just had to work on positioning, had a little room for heavier weight. Wasn't sure where to start on FS, especially w/o additional leg rest. Yoke carry was at 295#
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