Ladies perform 7 min to find 3RM OHS, rest 2 min, then 2 min
max ring MU
Fellas perform 2 min max ring MU order of Lex, CGreg, Matt, rest 2 min, then 7
min to find 3RM OHS
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1x3
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Katie conditioning: 4 deadlifts (185lbs), 8 box jumps (24”), rest 1:30 min, x3 – focus on loading tension on DL setup, practice removing weight/clips and flipping box each set
Conditioning: 15 cal row, 15 wallballs, 15 C2B pull-ups, 15 pistols, 15 DB snatches, 15 cal row – keep the rows slightly faster than casual, attack the rest at a 80-90% pace with Regional standards – Jessie and CGreg add in 100 double unders at end of last row
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1x3
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Katie conditioning: 4 deadlifts (185lbs), 8 box jumps (24”), rest 1:30 min, x3 – focus on loading tension on DL setup, practice removing weight/clips and flipping box each set
Conditioning: 15 cal row, 15 wallballs, 15 C2B pull-ups, 15 pistols, 15 DB snatches, 15 cal row – keep the rows slightly faster than casual, attack the rest at a 80-90% pace with Regional standards – Jessie and CGreg add in 100 double unders at end of last row
OHS: 155
ReplyDeleteMU: 0 (closer each day)
C&J: 110 (stopped here because my elbow started hurting)
FSquat: 125-145-165-175-185
DL/BJ: each set 50 sec. Felt great. Pumped about this
Cond: 2:50
*Misunderstanding...this was the 15 cal row and 15 c2b since I'd already done other conditioning.
You're doing amazing. I am so proud of you and so proud of all the hard work you have put in! It doesn't go unnoticed!
DeleteSo effing close on the MU.
ReplyDeleteI almost jumped out of my socks when I saw that one effort. You easily had the height...just gotta let go of those rings now and rotate your grip and elbows.
GO GET IT GUUUURL!
OHS/MU
ReplyDeleteDid 135-155-160 (failed on my second or third rep, but elbow hurt so I didn't try to save it)
CJ: 110-130-150-160
FS: 125-145-165-185 (hard today)
Metcon: um... I actually don't remember :(. Sorry. I did time it, but just don't have a clue what my timer said.
Grant, I can actually say I am ready for tapering...I know I know...I NEVER thought those words would come out of my mouth, as I don't think I have ever before said them, as tapering usually stresses me out. But, I can tell my body is a little tired, so I understand tapering is good :). Trying REALLY hard to sleep a little more this week too.