1/2 Tabata DUs - id this to warm-up and stay fresh with these
then 2 rounds Not for time:
8 Wallball, #30 to 11' - woah...these were tough
3-6 muscle ups - a mess, singles, chicken winging...need work!
4 1 arm KB OHS - used #44 & #53, did 4 on each arm each round
A. Emom 7: 3-rep hang power clean, #195 and #200
I was hoping to hit all sets at #205, but had to settle for #195 and #200, didn't feel like I was getting good hip pop on these. Went way wide with my legs too. I have trouble in the power clean of pulling under the bar and catching in a good front rack.
B. OHS: Build to a 1RM
Hit #240 for a PR on this! These felt solid, and I've got more in the tank on this one. Is your OHS supposed to be more than your clean and jerk?
then: 9:00 at 80%
30 burpee toe-to-bar, 30 front squats, #135
1 round and 24 burpee T2B
Still can't cycle these much faster than about 7-8s a rep. Finished the first 30 right at 3 minutes into it. Went 10-8-4-8 on the front squats, those were tougher than I thought! I went back to the bar at the 3 minute mark and was able to hit 24 burpee T2B.
Rest 5:00
9:00 at 90%
400m run, 1 legless rope climb
4 rounds and 75 meters
I just tried to keep moving on the run and felt solid on the rope climbs today! This is about how I have to run a mile, breaking it up with rope climbs!
No comments:
Post a Comment