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Oly
Push Press
4×2 @ 90%
205
Very happy, that was my max on testing.
Met-Con
For Time:
100/80 Calorie Row
30 Dball Cleans 150/100lbs
I couldn't do the 150 off the rower so I did 45 reps at 100#.
Time: 12:00
Row in 4:40, 30 at 10:00.
Bitch Work
10 Rounds:
10/7 Calories on Ski-erg
4 Deficit (8/6″) Handstand Push-Ups
Rest :45
1:03 ub
1:05 ub
1:41 2-1-1
1:43 2-2
1:44 2-2
1:45 2-2
2:12 2-1-1
1:50 2-1-1
1:52 2-1-1
2:20 1-1-1-1
2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row
2. Strength
Back Squat
Speed Work
8×3 @ 67.5%
205
3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE
Power cleans 215, 225, 225, 225
This is less than last time. I don't have it today. Throat is sore too.
Clean pull 260, 290, 290, 290
Clean deadlift 310, 340, 360, 360
4. Bitch Work
4 Rounds:
Bike 5/4.5k
Rest 3:00
R1: 7:36
R2: 7:46
R3: 7:50
R4: 7:46
