Wednesday 12-11
TRAINING:
A. tall clean - 5 sets of 2; rest 1 min+
155-165-175-185-195-205-215-225
B. hang squat (Power) clean - build to a tough triple in 10 min - mid thigh pause
155-165-175-185-195-205-215-225
B. hang squat (Power) clean - build to a tough triple in 10 min - mid thigh pause
235-255-275
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms
100-100-100
+
+
Moved from Wednesday
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups
3 BJ's - 32-40" - step down
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups
3 BJ's - 32-40" - step down
Rounds: 3 in 10:30
Notes:
My right wrist was super tight and sore this morning. Not sure if it was from all the SDLHPs Monday or the Bar Muscle-ups or what, but I had to drop the weight and pick it back up once I hit around 175# on the Tall Cleans.
Because of the wrist issue I put on straps for the HC triple and then subbed HPC instead. Just wasn't feeling the full clean this morning.
The metcon was a bit of a bust due to how long it takes me to do the TGUs and the Bar MUs. I did the BMUs in singles with a walk over to the green carpet and back b/t attempts. I did string a double together after time expired though.
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