Lifting:
a. 7 Sets: 1 High Hang + 2 Hang Squat Snatches
b. Split Jerk: 5 x 3 (do not go above 65% of your 1RM, we are looking for speed)
Squats/Accessory:
A. Back Squat: 6 x 2 @ 80%
B. OHS: 15-12-9 rest as needed between sets
C. Bulgarian Split Squat: 4 x 8 (Each Leg)
3 Rounds
400 m Run
20 Deadlifts (Unbroken, TnG)
*The goal here is to choose a weight that you can hit unbroken for all 3 rounds. We will be doing similar workouts in the next 2 weeks, so you can be conservative here and then increase as necessary in coming weeks
Did the Filthy Fifty on Thursday, first time ever...It was rough, need to work on pushing myself again. Will get there, just slow getting back in. Something I will want to do again in a few months.
ReplyDeleteFriday: Did KCR WOD:
100 DU
25 slam balls 30#
20 tire flips
50 box dips
50 situps
25 OHS at 65#
25 T2B
50 Air Squats
25 Snatches at 25#
I did the squat strength 7/2
ReplyDeleteSquats/Accessory:
A. Back Squat: 6 x 2 @ 80% - 165# - felt good today
B. OHS: 15-12-9 rest as needed between sets - wasn't sure if these were supposed to be all the same weight, but I worked up as I went - so 95#, 105#, 115#. My shoulders and wrists fatigue before my legs do on these. Plus, I felt really out of breath by the end of the 15 and 12 sets from keeping my core engaged. These were challenging, but doable.
C. Bulgarian Split Squat: 4 x 8 (Each Leg) - Yikes! These were hard, and I only used 20# dbs (well, first set was with 25s). I did use dbs, I'm assuming that was the idea, not a barbell...?
After that, I did Oly class with Jess. We did 3x3 split position presses, then 5 sets of the following complex - 3 hip cleans (bar starts in your hip crease, basically only get power from your extension) into 3 dips and one jerk (work up to a heavy) - I ended at 145#. Lastly, we did 3 sets of 5 clean lift-offs with our max clean (165#)