MON 2/2 - TUES 2/3

Mon 2/2:

rack seq

A. Front Squat: 3 x 1-3; 2-3 min rest - somewhat heavy, but by feel - not maximal

*255, 255, 275. 

B. Clean & Jerk: 1 every 30 sec for 5 min @75%

*185lbs. 

1 EMOM @80% for 5 min

*195lbs. 

1 every 90 sec @85% for 6 mins

*210lbs. 

+

C. HPC ladder:

30 DUs

5 Hang Power Cleans -start @155lb and add 20lbs per round until failure

rest 90 sec b/t rounds

*got up to 195lbs. failed on 3rd rep of HPC's. Do not have this movement mastered. Need some more practice and instruction and good video tutorial clips. Was unbroken on DU's and fast in transitions and felt strong. Just do not have a solid grasp on the rhythm of this movement with immaculate technique at heavier weights. 

+

D. Row 2000m @75% (a 10k pace maybe)

*7:42 at conversational pace. 

Tue 2/3:

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

+

5-7 min HS Walk practice

30 min AMRAP @moderate pace:

Run 800m

15 - 3" Deficit HSPU (kipping ok)

10 OHS 95lbs - narrow your grip each round

5 MUs

*2 full rounds + 800M row and 9 deficit HSPU's. Felt good with pace. Around 75-85%. Maintained pace and HR. Conversational pace. Consistent technique on all movements. Could have done 3-3.5 rounds at full pace.