A. Clean + 2 Hang Cleans + Jerk, 1 set/90 sec for 8 sets building **start w/ 115# **high hang means torso stays completely vertical in hang position **unless i specify power, always catch in full squat
B1. Romanian Dead Lift to just below knee cap @ 22X1, 4 x 3-5 reps, rest 20 sec **double OH grip, focus on butt back knees just unlocked, squeeze butt to extend
B2. CG Bench Press @ 31X1, 4 x 4-6 reps, rest 2 min building
+
3 rounds for time:
Row 400m
15 Dead Lifts, 165#
15 Push Ups
A: 115, 125, 135, 145, 155, 165, 175
I haven't perfected resetting my hook grip on the way down for the hang clean, so I just keep the hook grip through out the movements. When I got up to 175 I was loosing the hook grip. Mainly only on the second hang I'd lose my grip and ended up dropping the weight. Tried it a couple of times and was stuck at 175 and didn't go up for the 8th set.
B1: 4x5 125, 135, 145, 155 grip was getting weak
B2: 4x6 125, 135, 145, 155 on the last set I only got 4
3 rounds for time,
10:20. I felt better after these 3 rounds than I have on any of the other ones I did before.
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