Open Week 4/5
Monday 3/17/14 -
Squat: 3-3-2-2-1-1 - get heavy
EMOM 8 min: 4 TnG power cleans - begin (135/95lbs), slow build if keen
Conditioning: 250m row sprint, 25 T2B AFAP, 150m row sprint
Rest 10 min
Conditioning: 100 DU, 80/70 cal row, 60 wall balls, 40 burpees to target, 20 S2OH (155/105lbs)
Tuesday 3/18/14 -
Split jerk: build to heavy single for day
Push press: 1-1-1-1-1
Conditioning: 5 min AMRAP of 14.1 @ 90%, rest 5 min, 10 min AMRAP @ 90% of 400m run, 10 slam balls, rest 5 min, 5 min AMRAP @ 90% of 5 burpees, 10 OHS (75/55lbs), 15 BJ (30/24”)
Wednesday 3/19/14 -
Hang clean: quick build to heavy single
Front squat: build to heavy double for day
Gauntlet: every 75 sec - 3 TnG thrusters beginning at 115/75lbs, men add 10lbs, women add 5lbs, for 10 total sets
Conditioning: 20/15 MU, 30 HSPU, 30 alt TGU (50/35lbs)
Squat: 3-3-2-2-1-1 - get heavy 225,245,255x3 265x1 Back cramped up. More recovery needed from 14.3 redo.
ReplyDeleteEMOM 8 min: 4 TnG power cleans - begin (135/95lbs), slow build if keen Stayed at 135 - Back was screaming!
Conditioning: 250m row sprint, 25 T2B AFAP, 150m row sprint (missed this part)
Rest 10 min
Conditioning: 100 DU, 80/70 cal row, 60 wall balls, 40 burpees to target, 20 S2OH (155/105lbs) Felt really slow on this. Def not recovered. Around 16:00, erased my time. wanted 20's on WB, but ended up 15,15,10,10,10 S2OH were bad also, 2,5,5,5,3,2
Grant got me back on track today. Did some MU work. Felt good, so did EMOM of 4 unb MU. Then cond: Row 500 at 1:48 pace, 40 WB (unb), 30 T2B (20/10), 20 burp, 10 strict C2B (forgot these until after), Row 500 1:48 pace. 8:29 w/o C2B. Felt much better today. Still a little sore, but yesterday was stupid for me to try. See Ya'll Friday!