MORNING SESSION
Strength
1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Done @ 325#
2) Bench Press: 2X5 @ 75% - 185#, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
185 x 185 x 195 x 195 x 195 x 210 x 210 F1
Conditioning
3 Rounds
50 DU
Run 450m
7:45
Bench was heavy, shoulders are worked from burpee/jerk/rope climb wod yesterday. Conditioning felt really slow, even though only 2-3 trips on all DU. Got movements for comp, will modify a few training sessions from program to accommodate those specific moves.
AFTERNOON SESSION
Conditioning
1a) 3XME UB, 60 sec rest, ME Muscle-Ups – rest 30 sec.
6+0, 5+2, 4+3
1b) 3XME Shoulder to OH @ 155# – rest 30 sec.
5 x 4 x 2
1c) 3X20 KB Snatches @ 55#, rest 30 sec.
Done
Changed to program to cater towards comp coming up. Can't wait until rest day tomorrow. Was happy w/ MU, but will need to drill S2OH.
AFTERNOON SESSION
Conditioning
1a) 3XME UB, 60 sec rest, ME Muscle-Ups – rest 30 sec.
6+0, 5+2, 4+3
1b) 3XME Shoulder to OH @ 155# – rest 30 sec.
5 x 4 x 2
1c) 3X20 KB Snatches @ 55#, rest 30 sec.
Done
Changed to program to cater towards comp coming up. Can't wait until rest day tomorrow. Was happy w/ MU, but will need to drill S2OH.
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