1. Front Squat
10 x 1, OTM at 90% across - focus on positioning and speed.
2. Jerk Complex
3 x Push Jerk + Split Jerk - stay lighter, about 80-85% - these should be money.
3. 4 RFT:
5 Power Cleans
5 Front Squats
5 Jerks
5 Muscle ups
1 minute rest
Dudes: 185
Chicks: 135
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Here is Mel and Ali finishing the 10x1, Front Squat at 90%.
Ali is using 195#, Mel is using 185#.
Both girls are working hard to drive the knees out. Mel could do a better job on thoracic extension and working with a little more speed, but for the 9th set of 10 at 185 this is pretty impressive.
1) 10x1 OTM FS - 255,255F(slipped off shoulders, 255,255,255,255,265,265,265,265,265
ReplyDelete2) PJ/SJ - skipped (was short on time)
3) 4 RFT WOD - 13:18
1) Back Squats - 5x5 @ 115#, 5x3 @ 135#, 7x2 @ 155#, 10x1 @ 185#. Went a little lighter today and see how the Achilles holds up.
ReplyDelete2) 5 RFT of 3 MUs, 6 F Squats 125# Genie Style, 200M row. 26 minutes. 2:21, 2:45, 3 (had to take a pee break!), 1:55, 2:01. Was happy to get the MUs consecutive but need to work on turn out and kipping.
Oops, 2) was 27:11 - 11:11 so my time was 16 minutes. Sheesh, can you tell I have a math degree?
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