Warmup included some light plate work, barbell drills (snatch pull unders, drop snatch, tall jerks) and some warmup sets of Push Jerks (#55, 75, 85, 105, 115, 125).
A. Push Jerk; 3, 2, 1; rest 90 seconds
- Set of 3 @ #135 Video: https://youtu.be/8mxH2__8iME
- Felt like solid, good lock out, up on toes
- Set of 3 @ #135 Video: https://youtu.be/pTpwhGnAj0U
- Also felt solid, good lock out, light - however, notice pressure on my wrists because i'm so flexed instead of straight at wrists before drive - this is inefficient - and trying to adjust and have a more neutral wrist screwed me up - felt unstable and heavy - need to work on this:(
- Set of 2 @ #145 Video: https://youtu.be/5-fyfRvxD8I
- Starting to fall apart already on lockout
- Set of 1 @ #155 - Felt good but no video
- Set of 1 @ #165 Video: https://youtu.be/vwFK40Qw9wo
- A mess, terrible feet, terrible receiving OH
- Set of 1 @ #170 Video: https://youtu.be/9dum1wCjxsM
- Also a mess. Felt discouraged as this is #15-#20 lighter than I've maxed before
- ALL SETS DONE UB SETS OF 2 - used abmat for head and 2 25lb plates for hands. Full ROM, felt really solid!!! Rest was approx. 1 min between sets.
- Set 1: #70 x 10 Reps
- Set 2: #75 x 10 Reps
- Set 3: #80 x 9.5 Reps
- Set 4: #85 x 8 Reps
- Set 1: 5 Strict, UB
- Set 2: 4 1/2 Strict, UB
- Set 3: 4 Strict, UB
- Set 4: 4 Strict, UB
- Well, ugh - nowhere near chin over bar, let alone c2b
- tried, really tried
- Video Sets 1,2,3,4: https://youtu.be/vmj31-mQr0A
- Video Sets 5,6,7: https://youtu.be/0--wYwVjvhg
Hike/EN1 work for 45min (120-140 BPM HR)
600 M RUN (in 106 deg heat:) @ 3:30 Pace
+
+
2 Min Air Assault (easy pace)
+
1 Min. Burpee Box Jump Overs (ave. 11-12 reps each round)
+
2 Min Air Assault Bike (easy pace-moderate)
+
Approx. 1:30 walking transition time between stations / door to run
x
4 FULL SETS + 5 Extra Minutes Bike at End to get to 45 min program + 10 Min dog walk.
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