Friday
AM
21 minutes on rower or AD
top of every 3 minutes - work for 90% effort for 20 seconds
Done. Felt great. Around 1:42-1:45 for 90%, 2:00 or less on the rest.
Afternoon
Gymnastics
300 Single Unders (liking these for warmup)
Theraband shoulder work
10sets x 2 Tap Swings (Holding towel w feet)
+
7 x 5 sets Bar Ice Cream Makers
10 singles of Front Uprise practice
5:00 Freestanding HS work (wall facing and free)
PM
A. SPU x 4 x 5 sets.. light weight and go off feel here *film this for me
B. Clean from pause above knee + Jerk dip + SJ (2+1+1) x 3-5 sets… nothing over 75% here
C. EMOM x 10 minutes = 2 pull ups + 2 CTB pull ups + 2 T2B
A. Up to 75#. Stayed light and fast.
B. Up to 275. Felt pretty good. Haven't squat clean in over a month. Felt a little tight. Jerk felt really strong as I've done a lot of overhead work (positioning/mobility).
C. Done. Felt great!! No problems with elbow here.
Saturday
A. Snatch pull off blocks x 5 x 4 sets @ 80% (set up blocks @ knee position)
B. Clean grip RDL @ 5131 tempo @ 85% x 3 x 4 sets
+
10 minute amrap
10.9.8.7..1
strict HSPU
stone to shoulder @ 135-155 or d-ball over shoulder @ 100-150#
rest 5 minutes
3 rounds
50 cal row
50 meter sled push @ 6 plates
50 double unders
A. 230 for all sets. Felt strong. Used straps today. Grip felt a little fatigued and it's a lot colder here now, boooooooooooooo.
B. 310# for all sets. Felt really strong.
+
17:45, Cut back some on the stones. I have a 180# or a 90#. I chose the 180#.
Did all HSPU reps.
For Stone 2 Shoulders, (10) = I did 5 St2Sho+5 36" BJ, (9) = 5 S2Sho + 4 36" BJ, (8) 4 S2SHo + 4 36"BJ etc...
Rough but fun. Never stopped, just nice and easy.
+
rest 5
+
11:50
Smooth here. Felt good to breathe. Last round hurt. Good push here.
Sunday
active recovery
No comments:
Post a Comment