AM:
30:00 AirDyne @ z1; get off the bike every 5:00 and do 1 rope climb (5 total)
30:00 AirDyne @ z1; get off the bike every 5:00 and do 1 rope climb (5 total)
PM:
A. Squat snatch clusters, 10 x 1.1 starting @ 55% and adding so that last 5 sets are 85+%; :10 between singles; begin a set every :90
B. 1 halting snatch-grip deadlift w/:02 pause @ mid-thigh + 1 snatch high pull, 3 x 1 @ 100-105% 1RM snatch; rest as needed
C. Front squat, 4-3-2-4-3-2-6 @ 75-80-85-80-85-90-75% 1RM; 2:00 rest
+
AMRAP in 8:00:
5 hang power cleans, 185/135
10 toes-to-bar
A. Squat snatch clusters, 10 x 1.1 starting @ 55% and adding so that last 5 sets are 85+%; :10 between singles; begin a set every :90
B. 1 halting snatch-grip deadlift w/:02 pause @ mid-thigh + 1 snatch high pull, 3 x 1 @ 100-105% 1RM snatch; rest as needed
C. Front squat, 4-3-2-4-3-2-6 @ 75-80-85-80-85-90-75% 1RM; 2:00 rest
+
AMRAP in 8:00:
5 hang power cleans, 185/135
10 toes-to-bar
A. 70, 85, 95, 100, 105, 110, 115(1.F), 115, 115, 115 - really happy with consistently hitting 115
B. 125, 130, 135 - yeah, I could snatch this
C. 165(4), 175(3), 185(2), 175(4), 185(3), 200(2), 165(6) - so nice to not have a tempo!
+
3 rounds + 5 TTB
non-aggressive hips and slow elbows make for a bad time. bah. there were the ugliest HPCs in history. first round of 5 unbroken but lost the hook grip. one double in the second round, then all singles.
B. 125, 130, 135 - yeah, I could snatch this
C. 165(4), 175(3), 185(2), 175(4), 185(3), 200(2), 165(6) - so nice to not have a tempo!
+
3 rounds + 5 TTB
non-aggressive hips and slow elbows make for a bad time. bah. there were the ugliest HPCs in history. first round of 5 unbroken but lost the hook grip. one double in the second round, then all singles.
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