Pants fit better...feel good...
1st
A. Back Squat; Build to a tough set of 5 min 10 minutes
A. Back Squat; Build to a tough set of 5 min 10 minutes
Finished at 185 for 5... I am happy with that
+
3 Sets-
5 min @ 85% Effort
12 cal Assault Bike
9 G2OH- 65#
6 Pull ups
* Rest 3 min btw sets
**Goal is same score each set
Not sure if I did this right...it felt easy
...but I was told my form on Pull Ups was much better - and I felt the same
Set 1: 3:30
Set 2: 3:30
Set 3: 3:45
2nd
A. 6 min EMOM-
Jerk, add weight per set- end with a moderately tough weight
A. 6 min EMOM-
Jerk, add weight per set- end with a moderately tough weight
Set 1: 85
Set 2: 85
Set 3: 95
Set 4: 95
Set 5: 105
Set 6: 115 (super ugly...but got it)
B1. russian kb swings; 30 unbroken x3 sets; rest 60 sec- tough
B2. farmer's carry; 60 sec worth x3 sets; rest 2 min- tough
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Row 5k @ easy pace (around 3:00min/500m pace)
3rd
A. Hang Power Clean- no blocks now; Build to a 2 RM in 12 minutes
A. Hang Power Clean- no blocks now; Build to a 2 RM in 12 minutes
Finished at 90 pds for singles ...but felt like I had better form...
Video example 1: https://youtu.be/6avy7oX8bVM
Video example 2: https://youtu.be/r4diiKo9QLg
+
16 min amrap
200 DU
150 wall ball – 14# to 10′
100 burpees
+
15 min Assault Bike/AD @ easy, recovery pace
+
16 min amrap
200 DU
150 wall ball – 14# to 10′
100 burpees
+
15 min Assault Bike/AD @ easy, recovery pace
4th- Off
5th
A. Snatch from blocks; Build to a tough single in 10 minutes
A. Snatch from blocks; Build to a tough single in 10 minutes
Okay...but from the blocks felt off
went to the ground and went to 85...did it sort of...
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed
Average was 5 -6 first set of 6 felt great!
C. 12 min EMOM- odd: 40 sec max row for cals even: 40 sec max pull ups
9,8,8,9,9,8C. 12 min EMOM- odd: 40 sec max row for cals even: 40 sec max pull ups
5,5,4,5,5,5...last three sets were singled worked on form too...tried not to go back to bad habits
+
30 sec Max Cals Assault Bike/ Air Dyne
rest walk 60 sec
x4 sets
Average calories 5 -6 (okay...)
- Score each set separately
6th
Open 15.1/15.1a
Had to do this at LA Fitness because Rz1 had a powerlifting meet...
first round of T2b felt great!..The bar has a rubber coating and on the 2 and 3rd sets had trouble gripping.. (i didn'[t have chalk...)
finished with 3 rounds (8 reps less than last year...last eyar I got 3 rounds and 8 reps...but I attribute that to having to start my own clock and the bar...the t2b actually felt better...grip was an issue)
finished at 110 (5 pounds more than last year...could have tried 115...but was being conservative...
Overall...positive with the outcome
Open 15.1/15.1a
Had to do this at LA Fitness because Rz1 had a powerlifting meet...
first round of T2b felt great!..The bar has a rubber coating and on the 2 and 3rd sets had trouble gripping.. (i didn'[t have chalk...)
finished with 3 rounds (8 reps less than last year...last eyar I got 3 rounds and 8 reps...but I attribute that to having to start my own clock and the bar...the t2b actually felt better...grip was an issue)
finished at 110 (5 pounds more than last year...could have tried 115...but was being conservative...
Overall...positive with the outcome
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