Was a nice day today!!!
WORK
Mobilize for 15min
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JERK DRIVE COMPLEX
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives
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SPLIT JERKS
OTM x 7m:
1 Pause Split Jerk
1 Split Jerk
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BACK SQUAT
12-6-3 (3m Rest b/t)
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BUY - BUY - BYE
5m AMRAP (w/ 5m Rest b/t)
50/35 Cal Row (Buy-In) +
30 D/U + 15 Front Squat (95#/65#)
5m Rest
5m AMRAP
40/30 Cal Row (Buy-In)
30 D/U + 10 Front Squat (135/95)
5m Rest
5m AMRAP:
30/25 Cal Row (Buy-In)
30 D/U + 5 Front Squat (165#/115#)
tb ~ 135-155-175-195 / 135-145-155-165-175-185-190 / 205(12) - 245(6) - 275(3)
Buy #1 = 1 Rnd + 30 D/U (2:42.2 Row / 10 Cal Splits = 31.4-30-32.2-33.7-35)
Buy #2 = 2 Rnds + 7 D/U (1:59.2 Row / 23.5-29.6-32.3-33.8)
Buy #3 = 2 Rnds + 1 F.Sqt (1:24.3 Row / 20.9-25.0-38.4)
75-95-115-135
ReplyDelete115-120-125-130-125-110-115
*115×12-165×6-215×3
*changed # scheme from last week as my knees where bothering me today
Buy #1 = 2x Rx 35cal=1:59
Buy #2 = 2x + 31reps Rx 30cal=1:32
Buy #3 = 3x Rx 25cal=1:12
*went lower cal because I wanted to focus on Rx weights to get stronger
*no rope on d/u yet