2:00 pm
A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%
6:00 pm
C.
As many rounds as possible in 12 minutes:
12 Push Press (115)
12 Chest-to-Bar Pull-ups
12 Pistols
As many rounds as possible in 12 minutes:
12 Push Press (115)
12 Chest-to-Bar Pull-ups
12 Pistols
Results:
A) 335 x 5, 375 x 3, 405 x 1, 415 x 1, 425 x 1
B) 175, 210, 245, 265, 280 - fell off pace here. Rested a few minutes then finished out minutes 17-20: 300, 305, 310, 315 - no misses, but it was rough.
C) 6 rounds + 7
Note to self: 2 servings of BCAAs and whey is NOT adequate nutrition prior to a conditioniong session.
A) 335 x 5, 375 x 3, 405 x 1, 415 x 1, 425 x 1
B) 175, 210, 245, 265, 280 - fell off pace here. Rested a few minutes then finished out minutes 17-20: 300, 305, 310, 315 - no misses, but it was rough.
C) 6 rounds + 7
Note to self: 2 servings of BCAAs and whey is NOT adequate nutrition prior to a conditioniong session.
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