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21-15-9 reps of
Hang squat clean, 50 pound dumbells
Time - 13:01
Should have scaled this down to 35# DB’s, and that became apparent after about the first 12 reps at 50#. By the end my form for the cleans SUCKED, and then it took me a good minute or so to get the last rep on the HSPU’s. As always, lots and lots to work on.
Deadlifts: 135#x5, 225#x3, 275#x1, 315#x1, 335# - FAIL, backed it off to 225# to work on form 225#x5 X3.
$ out with 20 minutes on the stair machine and some ab work.
BOOM! I’m pretty sure when I looked last night to see what workout was this morning, I lost sleep over this. It has been a while, but I feel great about the improvement. I scaled the weight down just a bit. But I’m very happy with the results. Definitely made some reps on the Box Jumps. I had to swap the order around a bit. I also had an untimed run in between the Wall-ball and the SDHP, running between the ERG room and the weight room.
WU - 50 single unders; The following progression was completed with PVC then a 45lb bar:
Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5
SWOD: Deadlift 275lbs
135lbs x 8, 225lbs x 5, 275lbs x 5
High Rep - 205lbs x 21 unbroken reps
WOD: Three Two rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps (sub’d 55lb dumbbell)
Push-ups, 21 reps
Rope climb, 3 trips (sub’d towel pullups 5x per climb) 2022 inch Box bench jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
Take 20 minutes to establish a 1RM Clean & Jerk.
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time. Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.
Compared to 110529
Didn’t notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.
Rest day, Touch of soreness from a strain in right bicep insertion from Deadlift max yesterday. I will leave it alone and baby it, . I will be dropping weights down for start of power cycle next week. Considering Sumo form again. Starting my squats this Saturday. 220 lbs. range for sets of 10, Feel pretty good about getting my Raw Squat up to 400 lbs this cycle.. Have a great day all.