A. Power clean & split jerk, build quickly to a moderate single – nothing tough today
B. Clean-grip deadlift, 10 x 3 @ clean max, 11X1; begin a set every :60
+
3 rounds for times:
450m row
15 ring dips (open w/max strict each set before switching to kipping if needed)
5 hang power cleans, heavy up to 225/155
3:00 rest
+
4-6 sets:
200m run @ 90% aerobic – easily sustainable
:60 rest
+
Crossover Symmetry recovery
Post results to comments.
08.09
A. Power clean & split jerk, build quickly to a moderate single – nothing tough today
B. Clean-grip deadlift, 10 x 3 @ clean max, 11X1; begin a set every :60
+
3 rounds for times:
450m row
15 ring dips (open w/max strict each set before switching to kipping if needed)
5 hang power cleans, heavy up to 225/155
3:00 rest
+
4-6 sets:
200m run @ 90% aerobic – easily sustainable
:60 rest
A. 305# felt goooood
B. Did not reach max. Busy stayed nice and steady weight.
Workout: complete. Ring dips in 10/5
Runs. Done at home.
A. 175. First one was ugly so I tried again and got it.
B. 200 for the set
+
4:32, 4:50, 5:23.
140# hang cleans and did up to 5 strict ring dips before kipping.
+
:57, :58, :58, :56, :52, :47
265# PC&J
Wod @ 185
2:48
2:42
2:48splits
200m avg 42 seconds