Wednesday 8.8.18

Wednesday 8.8.18

Fitness

Barbell

A. Front Squat , 5×3
Building only if positioning is solid

Conditioning

B. AMRAP 15
38 air squats
19 KBs (44, 26)
8 DB strict press (30, 20) – standing

Rx

Barbell

A. Front squat, 5×3
80%, 85%, 90%, 95%, 100% (based off of clean 1 RM)

Conditioning

B. AMRAP 15
38 air squats
19 KBs (53, 35)
8/5 HSPU

Rx+

Barbell

A. Clean Lift Off (to below the knee)+Clean+Split Jerk
2 sets x 2 reps @ each percentage: 65%, 72%, 77%, 82%)

B. Front squat, 4×3 (85%, 90%, 95%, 100% off of clean)
A lot of talk about how heavy these felt last week. Same percentages. These should be perfect form

Conditioning

C. AMRAP 15
38 air squats
19 KBs (70, 53)
11 HSPU

D. Glute Ham Raises – 6-8 reps x4 sets

1 Comment

  1. A) 165/180/195/205

    The First clean and jerks of each set felt good. The second lifts at 195 and 205 were tough because at that point i was getting tired

    B) 215/225/240/255

    Belt on on 255. Weight felt much better this week

    C) 5+62 (through 5 hspu into round 6)

    2:07/2:25/2:35/2:39/2:51

    KB were UB. Hspu were all 6+5. Going into the workout i wasn’t sure if i would try to go ub on the kb, but after the first set i decided to go for it. Very happy i held on – i feel like i normally would have broke in the last two rounds. HSPU i broke on purpose from the beginning because i knew i wouldn’t be able to go ub on those.

    Reply

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