- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
- Push press - max
Strength-
1a 3 reps(4 sets) of 1, 1/4 front squats(go as heavy as possible) rest 60 secs
1b. 9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
Wod -
Conditioning For TIme
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
Jerk - 165# (PR!)
ReplyDelete2-position snatch - 75#
2-position clean - 80#
Push press - 125#
1a) 130#
1b) Getting better... head still not quite to the floor...
WOD - 20:42
Ring dips with orange band plus little black on
Dubs came 20 plus at a time!! (Max is now 24 in a row:) )
Yeah Les-baby!!
ReplyDeleteJerk 1rm 160lbs, PR
2 position snatch 75 lbs
2 position clean 95, 105, 115lbs
PP 1rm 140lbs PR
1a 155lbs
1b 5 strict, 2 kip/ 4,2/ 3,2/ 3,2
wod 20:06...ring dips took longest..