Training for Thursday 10-21: during plan/after school.
Base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 second
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
C1. Mixed Grip Chin Ups @ 30X0; 4 x 4;
rest 10 second
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)
A1. 250# x 3-3-3-3-3-3-3;
A2. 250# x 10-8-8-7-7-7-7
A3. 4-4-5-5-5-5-6 (I think I sand bagged too much on these. I should have done around 5-7 on each round.)
Had to get to practice after part A. We came back in and Finished parts B and C after practice approximately 2hrs and 15min later.
B. 95-135-185-205-225-245-255-265-275-285(PR)
C1 and C2 as Rx'd
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