Conditioning: EMOM for 12 min – even min do 3 power cleans + 1 power jerk @ 70%, odd minutes do 10 GHD sit-ups
Rest 10 min
Conditioning: AMRAP 6 min – 4 hang power snatch (135/95lbs), 8 ring dips, 12 total step-ups (24/20”) with 2 KBs in front rack position (35/20lbs)
Rest 10 min
Conditioning: AMRAP 6 min – 4 hang power snatch (135/95lbs), 8 ring dips, 12 total step-ups (24/20”) with 2 KBs in front rack position (35/20lbs)
It was a good morning...
ReplyDeletesquat: 155-170-195-210-220(did 2 singles)-230(new PR)
*I may have shed a tear after 230 for multiple reasons...
1). New PR!!
2). No one saw it :(
3). I had been anxious about it!
4). It surprised me, cause it wasn't terrible
5). I'm tired
Metcon 1: PC&J @ 115
Metcon 2: 1+6dips...did all dips unbanded!!
YES!
DeleteYou're my hero!!!!!!! Awesome work KTG
DeleteNice work KG!
ReplyDeleteSquat: 195,225,260,275,290,305 (not a PR and it was pretty terrible)
Cond 1: Check
Cond 2: 3R+13
KG - that's ridiculous!! Cgreg better watch his back on those squatz.
ReplyDeleteThe gym at my hotel is actually pretty legit, so I did the following:
Heavy single of the following complex:
2 DLs
1 PC
1 Hang PC
1 PP
1 PJerk
1 Hang PC
The "barbell" was really short, and when I went collar-to-collar I could keep my clean grip on the bar. They had a lot of weight and clips, so I loaded her up! Worked up to 215# with a crappy, little bar - I was pleased.
Quick MetCon before I got back to work (no timer):
3 Rounds for (kind of) time
10 strict HSPU
10 FS with 70# DB's in rack position
10 strict Pull-Ups
Squat - 145,170,190,205,215,230...215 & 230 are both PRs..yay!
ReplyDeleteConditioning
12 Min EMOM
4 Tall Box Jump
10 ghd sit ups
6 min AMRAP
4 one arm kb swing
8 hr pushup
12 front rack step ups
5 rnds plus kb swing and pushup
Did the 6 min AMRAP on Tuesday, since I have to do my "wednesday" work on Thursdays
ReplyDelete6 min AMRAP: 4+1. This felt really good. I split power snatched (if there is such a thing) and was able to go unbroken. Ring dips felt really good today too.
Remaining wednesday's work:
Didn't do it yet. Got to the gym and my lats are locked up and absolutely hate me right now... literally can't touch them. So, I did mobility for 35ish minutes, and then ran through one unbroken round of 13.5 just to see what that would look like time wise. I will probably try to finish the Wednesday tomorrow afternoon after I do the open in the morning.
AWESOME job to everyone and their squat PR's this week!!!!! That's really excited to see/read about on here! Nice work!
Squat: 255, 300, 340, 360, 380, 400, 400 (all easy)
ReplyDeleteConditioning: EMOM used 220, did each minute's work in under 20 sec
Conditioning: AMRAP 6 min 3 rounds flat. Front rack step ups are awful.
Lex got 3+12
Not looking forward to 13.5. I plan on getting 150ish, but my hands are gonna tear on these c2b. Going to try and get the thrusters unbroken each time and 5 5 5 on the c2b to try and save grip and since I can only coherently string around 5 together anyways