(A) - Front Squat 7×1 @ 90-100%
Your heaviest reps should be during the first four working lifts, then go back down towards 90% for the final three and move the weight fast.
(B) - Full Clean x 20 @80% “for time”
Two consecutive misses results in a 1 minute rest “penalty”. Back away from the bar and get back after it a minute later.
(C) - "Diane"
21-15-9
Deadlift 155/225
HSPU
(D) - Prep Group
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%
Only had time for Parts (A) and (B) this morning.
ReplyDelete(A) All lifts successful including two lifts of 100% @ 78kg
(B) 4:34 @ 52kg
A) Front squat @92kg
ReplyDeleteB) 20 full squat clean @ 52kg 4:43
C) WOD 6:23
21/15/9 71kg dead lift + jumping burpees
(A) Caught up on Wednesday Snatch work
ReplyDelete(C) Diane-6:09 All unbroken. The last workout i did that had a 21-15-9 of HSPU I was pleasantly surprised to do all unbroken, today i expected it.
(D) Back squats all successful up to 90% then unsuccessful at 95% working off 157.5kg
A) 82, 85, 87.5 (6 at this weight) failed on an attempt at 90kgs which is my preveios PB so a bit short today.
ReplyDeleteB)Working off 72.5 kgs for PB clean... 4:20 with 58kgs on the bar.. failed rep 12 and 17.. Just bottomed out still managed to clean it up
C) Hit Diane up in the morning
D) made an attempt at back squats but at 75kgs realised there was no way in hell I was going to make the 2 @ 100kgs!! tackle that tomorrrow to.