Day 1 – 8.7.17

Bear with this week. I wrote up the programming for this week and then ripping up the floor has changed a few things (especially not knowing when the flooring may be going back down). The safe bet is to follow main class only for the sake of weights not being dropped. I will post what the plan was for the week and if it seems to work without destroying plates than go for it. 

Weightlifting

A. Front Squat
5@65%
2 sets x 4 reps@70%
2×4@80%

B. Shoulder Press – 5-4-3-3, building

Conditioning

AMRAP 8
40 Double Unders
12 Single Arm DB Shoulder to Overhead (70, 55)

*Must switch arms every 3 reps

4 Comments

  1. This order today. Legs were shot so needed some time to warm them up

    A) strict press. Dif rep scheme
    10 @ 110
    5 @ 120
    4@ 130
    2@ 140
    1@150
    10@ 115

    B) wod
    6 rounds even
    3 trips in the whole wod for du
    Push press was all touch and go. DB never hit the ground. Transfer was overhead. 70 felt good

    C) emom 10
    4 strict hspu +10 squats
    3-then 2s last 3 sets

    D) front squats
    230-250-285 only for 1 set of 4 and I ran out of time

    Reply
  2. WL Day 4/36

    Power Snatch
    2×3 @ 90
    2×3 @ 100
    3 @ 105
    3 @ 115
    All touch-n-go up until the last 3 at 115

    Power Clean + 3 Push Jerk
    105
    115
    125
    2 sets @ 130
    Went OXO on the first set of 130, shoulders gave out.

    Back Squat
    2×5 @ 135
    2×5 @ 145
    4 @ 155
    3 @ 165
    2×3 @ 180

    Didn’t do a WOD after, a little run down today.

    Reply
  3. A. 130,140,160. Front squats felt good today

    B. 65,76,85,95. Really happy to get 95# for 3 as it’s very close to my PR.

    C. 4+ 40. Did almost the whole first round with #55 and was then starting to fail so went down to 45# for the rest of the WOD. Still had to drop between each set of 3. Almost all rds of DU unbroken which was a win.

    Reply
  4. Wasn’t feeling good today. Slept very little last night

    A. 185, 205, 235

    B. 125, 135, 145 (oox), 140

    C. 4+46
    DU were fine (UB). DB buried me. Left side particularly.

    Reply

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