Clean- OTM x7 @ 90%
Front Squat- 2-2-2-2 @ 90%
Weighted Pull Ups. 15% of best max rep w/load x 6 rounds. Complete with as little rest as possible.
(So if you can do 60 unbroken pull ups, you are going to be doing sets of 9)
*with load means put as much fucking weight on your shit as you can handle.
Conditioning
4-2 minute sets of...
Row 500m
ME DU
Strength
ReplyDeleteClean- 175
Front Squat- 185, failed on last set and had to do two sets of one
Weighted Pull Ups. 6x2 w/ 35lb kettlebell between legs
Conditioning
Replaced row with 400m sprint (slight uphill grade on the return 200m)
D/U's: 6, 4, 5, 5 (I am not proficient at D/U's yet, so there were a lot of singles in there as well)
Strength
ReplyDeleteClean- 235#
Front Squat- 295: xx / 295: xx / 305: x, fail / 305:xx
Weighted Pull Ups. 7@45 x3; 7@60 / 7x95kb x2
Conditioning:
1: 1:45, 50 dubs; 1:46, 52 dubs; 1:50, 54 dubs; 1:47, 57 dubs
Clean-
ReplyDelete250, X, 245, 245, 245, 245, 245, 250
FS-
275 with 1 fail and 1 set broken into 2x1 cause I'm a little bitch
Weighted PU-
All sets of 9 done w/ 25lb vest
Conditioning-
56 DU
Clean-
ReplyDelete215# x 1 sets across (slow coming out of bottom)
FS-
215# x 2, 235# x 2, 235# x 2, 235# x 2
Weighted PU-
35# x 8, 35# x 8, 30#x 6, 30#x6, 25# x 6, 25#x 7 (made up the last one after Row)
Conditioning-
63 DU's (that last 250 M was hell on rounds 3&4)
Clean @115, last 4 reps with jerk ('cause I do what I want!)
ReplyDeleteFSquat @ 120
Pullups, 6x3 @5lbs
Conditioning: I suck at rowing so I did 500m sprints
1:58-2:06-2:06-2:07