Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest
Snatch: 85, 105, 110 (missed one), 120 **these felt off today and heavy
ReplyDeletePC: 110, 120, 130 **felt decent
Squat: 140, 160, 185, 195
Metcon: did with Katie Gregory. I have only attempted these once before and I remember it was not pretty :). So, we did 5 UB every 30 seconds. Total time including the rest was 7:50. They got better as I went along.
did extra muscle up work
Snatch: 135,155,165,175
ReplyDeletePC: 145,165,175
Squat: 195,225,260,275
Cond: 1:08,1:00,1:16 5:24 (Swings 10/5 last set) First time with two bells. It got better in round two then faded in three. Past 10 on bike output.
Sn: 140, 160, 170, 185
ReplyDeletePC: 185, 205, 225
Squat: 246, 285, 325, 350
Conditioning: used 50lb DBs and Rowed. Total time with 3 mins rest was 7:01. Work time 4:01
Snatch: 135, 155, 165, 175
ReplyDeletePC: 165, 175, 195
Squat: 10, 245, 280, 295
Did MAP session because I won't be around Fri ( going to do Saturdays chipper on Friday)
Metcon 1: 5 rds
2: 5 rds
3: 5 rds
4: 6 rds
Felt good today
snatch: 80-95-100-110 (felt good throughout)
ReplyDeletepower clean: 100-110-115 (these felt great!)
squat: 150-170-195-210 (missed my last rep at 210, but it's because I lost all tension in the bottom. Could that be from rowing a 3K the day before? possibly, yes)
metcon: did with Crissy as 5 every 30 sec. Total time was 7:50 and I was just proud that we pushed ourselves to A). do the rx weight B). maintain a pace and C). not hurt ourselves at all :)
Finished with muscle up work and got a jumping MU from a much lower box than ever before, so progress is always a fun thing!
I was really encouraged by today!
Snatch @185x2
ReplyDeletePClean @220x3
Squat @315x2
4:55 on MetCon - went UB every round which I was very excited about...but this hurt - Fran lung on the last round.
Also - I felt like I could've PR'd every lift today by 10-20# if it was a max out day...felt amazing to pick-up 185# and it feel like 155#.
Snatch: 65, 75, 85, 90
ReplyDeletePClean: 95, 105, 110
Squat: 135, 155, 175, 185
6:03 metcon.
Round 1: 8 @ 35#, 7 @ 30#
Round 2: 5 @ 35#, 10 @ 30#
Round 3: 5 @ 35#, 10 @ 30#
Snatches were difficult. I tried to keep a steady pace throughout so switched to 30# instead of resting/doing singles.
Snatch- 80,95,100,110
ReplyDeletePower clean-95,100,110
Squat- 140,160,185,195
Metcon- 6:18
squat: 150, 175, 200, 210 (@210 - first was good, second not to full depth)
ReplyDeleteAirdyne
5x3 box jumps beginning w 30" box and ending with 45# plate on box. This is the highest I've ever jumped and I didn't get hurt, so yay.
run 800m