Day 4 – 11.9.17

Weightlifting

A. Snatch
2×3@70%
2×2@75%
2×2@80%
1×2@ 85%

B.┬áPause Overhead Squat – 2 reps: 60, 65, 70, 75, 80% (of OHS)
Hold 2s in the hole

Conditioning

For time
10/6 HSPU
20 box jump overs (24/20)
5 Deadlifts (275, 185)
15/10 HSPU
15 box jump overs
10 Deadlifts (275, 185)
10/6 HSPU
20 box jump overs
5 deadlifts (275, 185)

 

2 Comments

  1. A) started at 115 and went up by 10#s to 185. Missed both attempts at 185. Snatches didn’t feel good today. 175 and 185 felt heavy from the floor

    did my own EMOM 10 – 3 thrusters @ 135# + 30 DU

    also did 3×1:00 plank hold on forearms with weight (55/65/75)

    Reply
  2. A. 110-120-125oxo-135oxo
    These were sub-par today. Had a hard time stabilizing in the hole.

    B. Didn’t do, stuck with main class today.

    C. 5:02
    DL: 5, 5-5-, 5
    BJO: UB
    HSPU: 6, 4-4-2, 3-3

    Easily would have had sub 5 if my shoe didn’t come untied during my long set of BJO, took 5-10 seconds to get it tied because my hands were shaking!

    Then jumped into Peak with Sara P.

    10-8-6
    Bicep curl to OH press (15# across)
    DB row (25-30-35#)
    Side to front raises (8#)

    Every 4 minutes x 6 rounds:
    250m row
    20 squats with 14# medball
    20 sit-ups with medball to the wall

    Each round took about 2:30.

    Reply

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