A) Clean Complex
Build to a Heavy Complex
Power Clean + Squat Clean + Push Jerk + Split Jerk
B) For Time
10 C2B Pull-Ups
20 Deadlift 80/55/45kg
30 Box Jumps 24/20"
40 RKB - Heavy
50 Double Unders
40 RKB
30 Box Jumps
20 Deadlift
10 C2B Pull-Ups
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A) 50kg
ReplyDeleteB) 14.02 (RKB @ 20kg)
A) 37.5kg
ReplyDeleteB) 14:10
D/L = 55kg
K/B 16kg
Yellow box jumps
A)60kgs
ReplyDeleteB)12.02 Rx'd 24kg rkb
Tough one today!!
A) 75kgs
ReplyDeleteB) 12:36 24kg kb, 75 sec single single double, strict pullups
A) 60kg happy my shoulder didn't hurt, but it's still weak
ReplyDeleteB) 9:02 28kg kb
A) 52.5kg
ReplyDeleteB) 10.49 rxd / 24kg KB
A) 52.5kg
ReplyDeleteB) 18:35 rxd (RKB swings @ 24kg)
A) 60kg
ReplyDeleteB)11:05 rxd RKB @ 24kg
B) 9:54 - Rx @ 32kg
ReplyDeleteA). 100kgs
ReplyDeleteCompleted the complex three times at this weight. The first time was ugly, so I repeated it, then failed the clean. I spat the dummy, then completed it a lot cleaner (poor joke) at 100kgs.
B). 10.44 Rx'd. Swings @ 32kgs.
Never recorded the split times tonight.
A) OTMx5 @50kg
ReplyDeleteB) 14:56 RX @32kg KB
Reps:
Kipping C2B - 10
DL - 20
BJ - 30 (Stepdown)
RKBS - 13/14/13
DU - 50 unbroken
RKBS - 10/10/10/10
BJ - 30 stepups to keep heart rate down
DL - 10/7/3 - these felt alot heavier
C2B - 3/4/3
a. 60kgs
ReplyDeleteb. 12:20 Rxd @ 24kg kb
Side note,,, Do my kb swings higher
a. 37.5
ReplyDeleteb. 12:21
45 deads
20 bell - challenged myself to hold to 2 sets only, and did aaahhhh
20" step ups
something on the rower for DUs