Well, here we go for what happened on the 15th. Almost a great day as I tried to set a new 1RM on my Clean & Jerk although I am sure Rob would have told me to not do that, sorry man!!! I just thought I could get it.
OLYMPIC
A.) Find a Heavy set in 5 minutes then 70% 5 sets of 1
Heavy Set = 205, tried to get 230, but just barely missed it as I could not lock out, F&$K!!!
Could have got heavier then 205 as it is 20 LBS below 1RM, but did not have more time.
Completed the 5 sets of 1 at 145 LBS working on form and technique. Felt pretty good and made sure to get knees out and quickly get under the bar after exploding at the hips.
B.) Same as above Heavy Set in 5 minutes then 5 sets of 1 at 70$
Heavy set was 145 LBS, wanted to try 155 but again it was for technique right!
Completed 5 Sets of 1 at 105 LBS, every set was successful with no fails and worked technique!
STRENGTH
Completed 3 sets of 3 of 70% 1RM, 1RM is 315 LBS or 143 KG
70% is 220 LBS or 100 KG
Set 1: All Good, paused 2 seconds on each one
Set 2: All Good, paused 2 seconds on each one.
Set 3: All Good, paused 2 seconds on each one.
GYMNASTICS
Muscle Up, HSPU Progression.
Completed Rounds 4 and 4 for both of them and then failed getting 5 MU on the 5th round for MU. Really sucked, because I completed the first 4 on round 5 without coming off the rings, failed the 5th and still had 40 seconds left to complete the 5th rep. However, I let the mental game of it get to me and failed the other reps I tried. If I did it again I know I can get past that round.
METCON
3 Rounds each for time of
KB Snatch 53 LB or 24 KG
Wall Ball
Over box Burpees
Round 1: 4:16
Round 2: 4:38
Round 3: 4:42
No comments:
Post a Comment