Back at training after the meet.
Shouldering 71% IIII
Lift 71% IIII
Squat 72% IIII
Carry 72% III
Push 75% II
Pull 84% II
Day 1 - Monday Sept 29
A. Deadlift 205#-Max 12 Minutes
6, 4,4,6 in 13:20
B. 1.25 Back Squat 180#-Max 12 Minutes (10 Rep Max)
10 reps in 6:30
Did not shorten but only did 1 at a time :(
C. Continental Clean 120# in 30 Seconds-Max 5 Minutes
3 short
C. Axle Overhead Cary 70#-Max 8 Minutes
20 in 3:16
Day 2 - Weds Oct 1
A. Supinated Sumo DL 185#-Max 8 Minutes
6, 5
B. Front Rack Yoke Carry 210#-Max 6 Minutes
15m,40m,40m
C. 1.25 1 arm Overhead Squat 40#-Max 6 Minutes/side (10 Rep Max)
L-7, 6 in 6:50
R-6, 6, in 7:40
D. Stone to Shoulder 115#-Max in 30 Seconds-Max 5 Minutes
1,1 - did not shorten
Day 3- Thurs Oct 2
A. BTN Press 75#-Max 10 Minutes
5,3,3,3,3 in 12:40 total 17
B. 1-arm Bent Over Row 40#-Max 4 Minutes/Side
L-12, 7 -3:50 then switched
R- 13, 7 in 4:50
In 15 Minutes:
C1. Power Clean 140#
C1. Power Clean 140#
C2. L-Sit
C3. 1-arm Waiters Squat 70#
Did not do emom style, I ended up just doing the next exercise when I was recovered and did a total of 3 rounds.
Power Cleans - 4 not short, 4, 4
L-Sit - 25 secs x 3 rounds - got short after all
Waiter’s Sq -
L: 7,8,8
R:6,8,8
short after all
Day 4 - Sat Oct 4th
A. Hip snatch x 2 -85#, emom 8 min- no misses
A. Deadlift 240#-Max 6 Minutes
2,1,f,f - not short after fails and hamstrings burning
6:13
B. 1.25 Back Squat 200#-Max 6 Minutes
2,1, f?
Hamstring are gone away:(
Played and did 2 MUs about every 2 mins for 5 or 6 sets.
Day 5 I added in an active recovery day because I was short and tired feeling after driving to Greenville airport and back - Sun Oct 5th
A. 15 min AMRAP @ 85%
Run 40m x2
Push ups x 5
KBS x 10 light
Airsquat x 10
Situps x 10
Fun and was longer afterwards
B. GH Raises 3x8 reps
got longer after first 2 sets and short after last set
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