Push press: Build to heavy single for the day; 85%x3x3
Conditioning: teams of 3 – each person rows 750m, team does 150 pull-ups, each person does 750m row – row order CANNOT change from first set of rows to second set – work exchange speed on rower – keep the turnover as high as possible on pull-ups – SCORE total time
1a) GHD sit-ups: 3x20
1b) GHD back ext: 3x15
Conditioning: teams of 3 – each person rows 750m, team does 150 pull-ups, each person does 750m row – row order CANNOT change from first set of rows to second set – work exchange speed on rower – keep the turnover as high as possible on pull-ups – SCORE total time
1a) GHD sit-ups: 3x20
1b) GHD back ext: 3x15
clean: 100-110-115-125-130-140
ReplyDeletepush press: 115 (PR) - 105
metcon: team was me, Sam Lane, Jess, and Lesley
finished in 22 something.
I learned that I need to work on my rhythm in my butterfly pull ups. It's fine in the first couple of sets but then it gets screwy...practice makes perfect though!
Clean. I played around with multiple reps at 110, 125, and I think 135. Just feeling the ole back out since I havent lifted in a week on it. But reps didn't feel too bad or heavy considering my quads wanted to rip apart on my first squat clean.
ReplyDeletePush Press: 145 I think, sets at 125.
Metcon with the girls. I completely suck at strict pull ups, just saying. lol.
Clean: 105x2, 115x2, 125x2, 130x2, 140x2, 150x2
ReplyDeletePush Press: 125x1, 105x3x3
MC: 22:26 Les (and I rowed at the same time), KTG, Sam
Then me, KTG, and Sam did the pull-ups while Les did strict PU for her back.