part 1:
A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set
B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes
C. GH raises - 10 x 3; rest 1 min
rest 4+ hours
part 2:
4 sets @ max effort:
30 sec clean and jerk - 55-75# fast!
30 sec no push up burpee box jump - 20" faster!
30 sec run sprint fastest!
Rest walk 5 min b/t sets
Results:
part 1 - AM
A. 125#x10/135x8/145x6/145x4/155x2 - 4 secs down was challenging
B. EMOM complete with 105#, felt good
C. complete ub, a bit painful for the hamstrings
part 2 - PM (65# for C&J, 20in box)
Rd 1- 11 C&J, 7 BBJ, 115m sprint
Rd 2- 9, 9, 120m
Rd 3- 11,9,130m
Rd 4 - 10, 10, 124m
no push burpee box jump was ackward for me
A. 125#x10/135x8/145x6/145x4/155x2 - 4 secs down was challenging
B. EMOM complete with 105#, felt good
C. complete ub, a bit painful for the hamstrings
BS 145x4
HSC EMOM
part 2 - PM (65# for C&J, 20in box)
Rd 1- 11 C&J, 7 BBJ, 115m sprint
Rd 2- 9, 9, 120m
Rd 3- 11,9,130m
Rd 4 - 10, 10, 124m
no push burpee box jump was ackward for me
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