Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)
snatch & ohs: 80-90-95
ReplyDeletepc & split jerk: 100-110-115 (worked on my split jerk cause I think it's coming around, so I wanted to grease the groove a little more)
dl: 240
conditioning: finished 6 rounds with a minute and a half left but had to stop due to the massive amount of blood pouring from my hand!
C2B butterflys are clicking though, so that's a plus! I'm happy with my metcon today (minus the tear obvi), the way I felt and the movements involved! I haven't been able to say that in a while!
Sahweet! Minus the rip...
DeleteYay! I may need some help on the c2b butterflys now that you are a pro!
DeleteSnatch: 65, 75, 80
ReplyDeleteCJ: 95, 105, 115
DL: 240x2
MC: 6 + 4 pullups
PS/OHS x3: 135,145,155
ReplyDeletePC/PJ x3: 145,160,170
DL: 185,225,275,315
Cond: 7+7 I lost count, but based on my first two round times and the last two this is most likely. I know it wasn't less and I doubt it was more. I didn't have two KB's the same, so I used DB's. It was more of a ground to overhead. Movement was pretty steady throughout. HR stayed 173-177.
Did some altitude training today on ski's...
ReplyDeleteHad to work out alone which always makes me slower so I ran out of time :( Therefore, I finished the following...
ReplyDeletePSnatch/OHS: 70, 75, 80
PC+PJ: 90, 100, 110
Had to cut to 8 min amrap: 4+3 box jumps. Really tried to hit chest to bar every time. I was also confused on what double KB were (sorry, special) so I just did 10 each arm...seemed tooo easy but slow....I should probably not work out alone if it can be at all avoided.
warm up: more DU; also strict pull ups and dips (red band)
ReplyDeleteSnatch pulls 85, 90, 100
Clean pulls 105, 115, 125
DL 215 -- guess I didn't understand/go heavy enough looking at the other numbers
Conditioning: 3 rounds + 7, did regular pull ups and KB swings @ 50#
can't find my paper I wrote this on so.
ReplyDeletesnatch same as ktg so 80, 90, 95
Clean and jerk. 115, 120, 130 I think
Dl 255
Metcon. 5 box jumps short of 6 I believe. have such a hard time counting rounds. and my pull ups have gotten so crappy.