1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1
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BBG: solid C&J today
2x2 90kg@70%
2x2 105kg@80%
1x2 117.5kg@90%
1x2 123kg@95%
1x4 105kg@80%
2a) 115kg all rounds
2b) 45/65/55/55/55
S: BS strong. Triplets we're most difficult.
1x5 145kg@80%
2x3 154kg@85%
2x2 163kg@90%
2x1 163kg@90%
Metcon: 17:50 - finished each round at about 1:50. Didn't feel like pushing it hard so rested 2:10 each round. C2B easy today
Shoulder still hurts very badly in a few spots but doesn't seem to hurt under load. Going to try and get to doc on Friday.
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