3 Amigos at 6am
(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5
Aim to go heavier than last week
(B) For Time
3 Rounds of
3 Clean and Jerks: 60/40/38
1/2 Gasser
2 Rounds of
3 Clean and Jerks: 65/45/43
Run 400m
1 Round of
3 Clean and Jerks: 70/50/48
Run 800m
EXTRAS
Technique Primer: Muscle Clean: 3x3 (light)
(1) 3-Position Clean (floor, knee, mid-thigh) Max in 12min
(2) Clean Pull on Riser - 1x3@108% - 1x3@113% - 1x3@118%
(3) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.
A) 80, 80, 90, 90
ReplyDeleteA1) 25, 30, 16kg KB, 30
B) 14:06 rxd
Extras
Delete1) 60
2) 75.5, 79, 82.5
A) 88k dead strict bar 29k 10k DB
ReplyDeleteB) 14.44
Extras 46 49.5 52 54.5
A) 45,55,65,75
ReplyDeleteA1) 6kg db x2 sets 8kg kb x 1 set, decided it would be fun to hit my thumb with the 8kg kb on 4th set.
B) 14.00 benched instead of c&j 35kg x 5 reps per set. 500m row instead of 800m run on last round.
A) 140, 150, 160, 170
ReplyDeleteA1) 50, 60, 65, 70 (f) x 3
B) 11:49 rxd
A) 40, 50, 55, 57.5kg
ReplyDeleteA1) 15, 20, 22.5, 24kg (3 reps for last set)
B) 12:36- clean and jerk 26, 31, 33.5kg
A) 120kg
ReplyDeleteB) 10:14 rxd
A) 130, 150, 170, 190
ReplyDelete- 40, 50, 60, 62.5
B) 12:46 - power cleans instead of CJ.
80, 90, 100.
A)100kg
ReplyDeleteA1)45,50,50,50
B)12:30 rxd