We are starting a slight taper this week since so many athletes are going to be competing on Saturday. For those of you who are not competing you will be testing your 1RM at a couple of different lifts so the taper will do you well. Leave a little in the tank on every workout this week.
Power:
Dead lift, find your 3 rep max
Speed:
Hang clean, 7 @ 65%, 6 @ 70%, 5 @ 75%, 4 @ 80%, 3 @ 85% 2 @ 90%
Skill/Conditioning:
On the :00 do three consecutive broad jumps (touch and go)
on the :30 handstand walk back to your starting position
repeat 5 times.
DL: 185-200-205 (with a 1RM of 210!)
ReplyDeleteHClean: 7x 85; 6x90; 5x 95; 4x 105; 3x110; 2x115
*I did these power because my knee was bugging me from doing a similar rep scheme yesterday in Oly class.
Skill/Conditioning: All jumps about the length of a raquetball court... because that's all the room I had. HS walks sucked though... only about 5 steps at at time.
Power:
ReplyDeleteDead lift, find your 3 rep max
335# x 3 90% of my 1RM
(I have the posterior chain of an Ethiopian adventure racer.)
Speed:
Hang clean, 7 @ 65%, 6 @ 70%, 5 @ 75%, 4 @ 80%, 3 @ 85% 2 @ 90%
140# x 6, 155# x 5, 175 x 4, 185# x 3, 205#x 2 x 2
Skill/Conditioning:
12 Minute AMRAP @ CrossFit Wichita
10 Pull Ups
60 DU's
30 Air Squats
5+10 Rx
Power:
ReplyDeleteDead lift:
425x3. done after a mish... back was a little tight going into it
Speed:
Hang clean,
7x175; 6x185; 5x195; 4x215; 3x225; 2x235
Skill/Conditioning:
On the :00 do three consecutive broad jumps (touch and go)
on the :30 handstand walk back to your starting position
Done...
DL- 455X3
ReplyDeleteHC- 145-215
Skill/conditioning- first 4 HSW sets unbroken. Missed the 5th by 3ft.