AM
skill work (planche holds, handstand walking- forward, backward, sideways, and holds)
Spent about 15 min. here. Just moved and worked off the paralletes for planche holds. Tough. Some triple under practice as well.
+
A. Power Jerk - build to a comfortable double.. not a true 2 RM in 4 attempts
Stopped at 325. Felt LIIIIIIGHT.
B. EMOM x 8 minutes; 1 PC + 1 hang clean - building from 60%.. don’t go over 85% of max clean here
215 - 285. Did pc + hpc to give left knee a rest. Power is a weakness of mine anyways.
C. Snatch DL @100-105% x 3 x 3
285, 295, 305. Felt strong.
PM
10 TnG DL @ 315
10 deficit HSPU @ 10” *as many as you can strict.. if not 10 then transfer quickly into the kip goal is 10 UB strict
rest 90 sec.
x3
:51, 8 strict, then 2 kip
:41, 2 strict, then 8 kip
2:00, 2 strict, then rest kip. Had to break this one up a bit. Hit a wall
Set 1, 2 & 3:
+
3 rounds @ 80/90/100% effort
20 ghd sit ups
20 cal on AB
20 cal on rower
rest 90 sec. bt. rounds
3:17 - 80%
2:55 - 90%
1:58 - 100%
Final Set:
Breathing felt pretty good. Subbed GHD's for burpees. Stung a bit afterward but recovered better than usual. Overall good training day. Feeling pretty good.
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