Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20
snatch: 80-95-110
ReplyDelete*My snatch was on point today! #finally
hang clean: 100-110-115
jerk: 100-115-130
clean dl: 130
bench: 100
metcon: 200 du
*I did each set of 20 unbroken with the exception of round 8. I also did it next to a white board so that between sets I could tally my round. It helped with the resting of the shoulders :)
Snatch @185x3x2 - PR'd my triple today. Surprised considering how slow I was moving in warm-up
ReplyDeleteHClean @220x3x2
Clean Pulls @255x4x4 - felt really powerful
Front Squat @260x3x2 - had to make-up for missing Wednesday's work
Will return tonight to jerk, bench, and dominate DUs with my new rope
I'm not much of a morning person, so hitting snatch right off the bat wasn't at the top of my awesome list, but once I got going I felt pretty good today.
ReplyDeleteSnatch: 135,155,175
HPC: 145,165,175
Jerk: 145,175,195
Clean Pull: 195
Bench: 205 (Maybe could've hit 215, but no spot)
DU's: #/min 3,3,2,3 = 220 It's no twenty dollar contender, but I felt smooth today.
Snatch: 65, 75, 85
ReplyDeleteHclean: 95
Bench: 95
DUs: 5 rounds, 100 DUs
Snatch: 65, 75, 85
ReplyDeleteHclean: 95
Bench: 95
DUs: 5 rounds, 100 DUs
warm up row intervals
ReplyDeleteSnatch pulls: 85, 100, 115
Clean pulls: 105, 115, 125
press: 65, 75, 85
clean DL @ 145
bench: got 4/5 of set 1 @ 130, then gently lowered bar onto self; sets 2 & 3 @ 125 w/o mishap
will do DU tomorrow morning.
"gently lowered bar onto self"
DeleteClassic.
So have no weights. attempted du but kept hitting crap cause didn't have space somewhere that wouldn't mess up my rope. so did 5 mins of burpees. dumb I know.
ReplyDeleteSnatch: 125, 150' 175
ReplyDeleteHang clean: 135, 145, 155
Jerk: 155, 185, 210
Clean pulls: 225
Bench: 205
DUs: 12 rounds. I'm mad because I left 3 rounds at 15+ reps on the table. But not terrible.
Today was awesome, I felt likei got better. Yesterday I felt severely overtrained but pushed through it and a had a good day lifting. The man chi in the gym @ 3:30 was contagious.
Snatch: 70/80/90
ReplyDeleteHPC: 90/100/105
Jerk: 95/105/120
Had back issues and limited time so finished with 4 minute of (kind of) hollow holds