AM Strength
Front Squat
2 @ 70%, 2 @ 75%, 6 x 3 @ 80%
Power Clean
15 Min to work up to 1RM for the day
then...
EMOM for 5 Min 1 rep @ 85% of 1 RM found today
GOAT WORK
COMP WOD
Alternating 18 Min EMOM
1. 5 - 7 HSPU or 2 - 7 strict HSPU or 2 Freestanding HSPU
2. 5 Viper Press @ HAP
3. 30 Min Prowler Push @ HAP
Power clean (today's 1RM: 170# - squat clean max currently 185#)
ReplyDelete5 x 1 @ 150#
Class
KB Swing/Snatch
5 x 1 snatch (1.5 PD - couldn't find a 1.75 which I feel comfortable with; have done 2 PD with both arms before, but don't really feel safe with it)
CONDITIONING:
Three Minute Max Reps Clean and Jerk (95#)
1 Minute Rest
Three Minute Max Rep Burpee to Six Inch Target
1 Minute Rest
Three Minute Calorie Row
34/59/51 - oof the row...
catching up from some of the week's work this morning (10/17)
ReplyDeleteIncline Bench: 10 x 3 @ 115
Deficit DL : 10 x 3 @ 225 (one 45# plate)
Front Squat: 2 @ 155, 2 @ 165, 6 x 3 @ 175