Warm-up:
-3 mins jump rope, Pass throughs, 10 tall cleans (standing position, move under bar quickly)
Lift: Power Clean – Triples 5x3; use 80-85%
Rest 2 mins in between sets.
8 mins AMRAP, post # of rounds to comments
5 HSPU
5 Ring Push-ups
5 one handed dumbbell snatch each arm (25 or 40)
Assisted stretch: partner shoulder stretch, apply downward pressure to shoulder, partner being stretched should have elbow high making a 90 degree angle
see you tomorrow
-JD
Power Cleans: 103x3x5. Felt heavy!
ReplyDeleteDid a modified version of Monday's metcon: 21, 15, 9 of 44lb KB goblet squat, 20lb DB push press, Kipping pull-up. Finished in 8:15. Focused on getting deep squats. Got ~4 sets of two consecutive pull-ups, first time getting any mid workout.
I scaled this metcon as follows:
ReplyDelete5 OH DB Thrusters, 25# each
5 pushups (knee, after second set)
5 one handed DB snatch, each side 25#
4 rounds + 5 Thrusters + 3 pushups.
Cleans
ReplyDelete95x5
135x3
165x3 (x5)
I tried to follow Tom's advice and let the weight dictate the depth of my clean. I started catching pretty tall, but went close to full cleans as the weight got heavier by the end. I need to work on keeping my feet closer.
Metcon 45#DB
5 rounds
UA does not have 40#DBs. Had to break up the last set of HSPUs. There is not a very convenient place to do HSPUs.
Cleans
ReplyDelete55x5
103x3 (x5) Felt light(ish) but the third rep got slower every time. Need to work on maintaining speed for all 3 reps.
Metcon: Scaled to 2 HSPU's. 25# DB. Feet on tall tire PU.
5 rounds. 3 HSPU's x2, 4th round: 1 HSPU 1 neg. 5th round: 2 neg. total:7 HPSU's which is my PR for 1 day. Pushups and snatches were unbroken.