Squat: 60%x3, 70%x3, 75%x3
Deadlift: quickly build to heavy triple with green band resistance (video here, sorry it's Rudy)
Conditioning: 20 min – evens do 3 thrusters 135/95lbs, odds do 2 muscle-ups + 2-5 dips (choose an appropriate number of dips to challenge you but remain successful…that number can be zero)
Rest 5-10 min
Conditioning: 10-20-30-40-50-40-30-20-10 unbroken double unders, must break between each set
Deadlift: quickly build to heavy triple with green band resistance (video here, sorry it's Rudy)
Conditioning: 20 min – evens do 3 thrusters 135/95lbs, odds do 2 muscle-ups + 2-5 dips (choose an appropriate number of dips to challenge you but remain successful…that number can be zero)
Rest 5-10 min
Conditioning: 10-20-30-40-50-40-30-20-10 unbroken double unders, must break between each set
snatch: 80-95-110
ReplyDelete*these were all over the place
squat: 155-170-185
*these felt heavy #weird
DL: running out of time so I opted to skip and do metcons
EMOM: thrusters felt good. Did 1 jumping MU + 2 dips on odd minutes for 8 rounds then no dips because I was failing. Pumped that I was able to maintain 1 jumping MU each time.
DU: 4:39 all sets UB :)
I'm tired.
I'm tired too...and btw - AWESOME job on the MU's. You're SOOO close, and once it clicks you're gonna be knocking them out left and right.
Deletehey thanks :D
DeleteSnatch @140x2, 160x2, 185x2x3 Failed one rep, missed behind - but felt really strong on these so I made up the extra rep.
ReplyDeleteSquat @215x3, 250x3, 265x3 (felt easy today)
DL @335x3 with 4 green bands. Wasn't easy but wasn't a 3RM. Probably could've hit another 20-30lbs and still been fine, but was okay with this being my heavy set.
EMOM: Overall, felt pretty easy - didn't really breathe until the last 3-4 minutes. Thrusters weren't an issue. I think I had an epiphany on the MU's today. Changed my grip just a little and my transition through was sooo much smoother, so I'm pretty psyched on this. Did +5 ring dips every round.
DU: 3:38 Missed two sets throughout the MetCon. First set of 20 and last set of 10...so it didn't cost me too much time.
Snatches: 95-105-115 (these felt decent)
ReplyDeleteSquat: 145-165-175
EMOM: did MU+5 ring dips each time. This felt good...challenging, but good.
I didn't get through everything, because I had an hour flat today to get in and out. WIll probably be able to make up the DU in Cali. Overall a good day. I can tell lack of sleep is getting to me, as I just feel tired, when I really shouldn't because I've had some rest days that weren't anticipated. So... when I get back in town, I am going to really start working on sleeping again. Promise.