Day 19.
A.) Squat Clean- from boxes(hip height) @50% x 5 (95#)
Pulling singles: worked on getting underneath the weight in one fluid motion @ 60% x 4(110#)
70% x 3 (130).
B1.) Pendlay row 6-8 reps @ 175#(8)
B2.) DB Push Press 5-6 reps w/50# DBs(6)
4 sets..rest a couple of min btw sets.
+
5min amrap
8 Box Jumps 24"
8 Burpees
8 Cleans @ 135#
1round +8-8-7
5min rest
10 min amrap
5 Power Cleans @ 95#
5 Thrusters
10 Cal AD
6 Rounds
Day 18.
A1.) CGBP 4-5 115#(5), 135#(5), 165#(4)
A2.) 2-3 WTD Pull-ups 15#(5), 20#(2), 25(2) a little trouble with that one but making progress.
B.) 10min
ODD - 7 T2Bs (breaking the bad habit of doing singles, finally stringing them together bit by bit).
EVEN - 2-3 TGUs alt arms (trying to strengthen up my shoulders used a 44#kb)
+
Row 5 x 6 rest 3 min btw rows
First 3 rows keep around 1:59
Second 3 rows keep pace @ 1:58
The first 3- 1:54.8, 1:54.4, 1:56.0 (this first set of 3 were not quite the pace so after a little talk with Coach i finally got squared away).
Second set of 3 rows 1:57.3, 1:57.4, 1:57.3
Day 17
Rest Day
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