O-Lift
Clean and Jerk -work up to your max for the day(in no more than 7 sets, with no more than 3 misses at your max)
then do 7x2 of 75% of your max for the day
Front Squat find your 1 rep max for the day
then do
a set of 20 unbroken reps(allow yourself only 2 attempts if your fail our second record the weight and the number of reps you got)
**this should be somewhere around 55%-65% of your 1 rep max
Strength
1a Seated 1 arm dumbell press 4x5 as heavy as possible rest 60 sec
1b 1 arm dumbell rows 4x10 as heavy as possible rest 60 sec
Wod- For Time
8 muscle ups
8 clean and jerk 155/100
6 muscle ups
6 clean and jerk 175/ 115
4 muscle ups
4 clean and jerk 195/ 125
2 muscle up
2 clean and jerk 215/140
AP- Not for time
50 back extensions
50 ghd sit ups
C&J - 150#
ReplyDelete75% - 110#
1RM Front Squat -200#
5 at 135#, 15 at 125# (not unbroken AKA broken)
DB Push Press and Rows at 25#
WOD - 8:17 for 1st round. Got a little pukie. Going back to re-try tomorrow.
16 pull ups on blue band
16 ring rows on orange
8 C&J @100
C & J max 155lbs, new PR
ReplyDelete7x2 115lbs
FS max 215lbs, new PR
20 reps at 130lbs
DB press 25lbs, DB row 45lbs
WOD about 10:00 clock was stopped...did orange band progressions for MUs, need transition work, and did C&Js at 75,85,95,and 105lbs to work form..
AP 50 back ext and 50 GHD sit ups
Nice Jane!!!
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