Mon 08MAY17

AM
A) Narrow grip OHS: 5 reps x 5 sets – LETS build the load slighty here!

155, 165, 175, 185, 195

B) Clean Ladder
FT:
2 min increments:
6 bar facing burpees
10 SC – 215#
4:00
6 bar facing burpees
8 SC – 245#
6:00
6 bar facing burpees
6 SC – 285# – New bar
8:00
6 bar facing burpees
4 SC – 315#
10:00
6 bar facing burpees
2 SC – 345#

0 at 345- pulled twice with 30 seconds left

Hit the final 315 lift just before time went out.

C) Back Squat @30X0; 1 rep x 10 sets; rest 3-4 min – TOUGH sets

All at 405

D) 5 sets:
10 GH back extensions 55#
rest walk 30 sec
30m yoke walk on back rack
rest walk 2 min

Yoke: 4-45’s + 4-25’s

E) FT:
15-12-9
SS – 185,205,225#
12-9-6
Weight vest strict MU – 15#

31:50

Everything singles. No misses on anything. Just had to slowly chip at those MU’s.

PM
A) KarenDT
5 RFT:
30 WB – 20#
1 round DT – 155#
– Once of OPT’s test, have some numbers – Goals SUB 11.

9:44

WB: unbroken. Back half of last set was the only tough part.
DL: all 11/1
HPC: all UB- some shady reps but I was moving quick
PJ: all unbroken and solid

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s