Movement Prep:
Work on opening the shoulders for front rack. If I remember, I will post some pictures of a good stretch for that.
Roll out the Chesticles (pec major) and deltoids.
Speed:
Hang cleans
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
2 @ 90%
If you don't know your HC 1RM, use your power clean 1RM.
Strength/Power:
Bench:
5 @ 60 %
4 @ 70
3 @ 80
2 @ 90
1 @ 1RM
8 @ 80%
Conditioning:
AMRAP in 8 minutes of....
15 toe to bar
7 burpee
HC: 85-95-105-115-120
ReplyDeleteBench: 75-85-95-95-100-85
A. HC: 155-185-215-235x1-235x2
ReplyDeleteB. Bench: 205-241-276-310-345-276
C. 5 Rounds done with elevation mask set @ 6000
Notes: Felt sluggish the first half of the workout and the elevation mask did not help during the conditioning segment.
HC- 145/175/195/215/226
ReplyDeleteBench- 145/1/195/225/245
Did a partner workout due with a member's going away.
First time I have been able to work out with my little brother in a very long time, enjoyed spending the time in the gym with him!
ReplyDeleteHC: 120, 140, 160, 180, 180x1 (couldn't get the last rep after 5 attempts)
Bench: 110, 130, 150, 165, 185, 150
No conditioning due to running out of time before fathers day activities.
1) Hang Clean: 8x75#/6x80#/4x95#/2x110#/2x115#
ReplyDelete2) Bench: 5x60#/4x65#/3x75#/2x85#/1x95#/8x85 (supposed to be 75 but I'm a dumbass and apparently can't do math)
3) Conditioning: 4rounds+10t2b