am:
A. BS; 5.5.3.3.1.1, rest as needed.. ease into it
209x5
220x3
227x2
233F stopped too much pressure on knee :(
+
12 minute EMOM
odd = hang squat cleans x5 (from pause @ knee for HSC) - you choose weight
even = 5 strict HSPU + 5 kipping
121/127# Hang Power Cleans
Did HPC instead if squat cause of knee. Did first 2 rounds with 121 then went up to 127. Hspu could only get 3 strict last 2 rounds. Went over 12:00 by :12 was hard.
+
10 minute amrap
12 CTB pull ups
15 burpee box jumps, 24"
4+9
Butterfly first round but think it taxed me could not get kipping rythem after and my hands were burning holding the bar
pm:
A. Snatch Pull - 4x3 @105%
B. Snatch Grip Deadlift - 5RM
Didn't do didn't get home till 8:30pm
C. Did at gym during kids class w/chase
top of every 3 minutes
run 400m
x7 rounds
Between 1:16 and 1:21 I believe for all rounds might have had a 1:09 in there somewhere.
No comments:
Post a Comment