BBG
5 Min EMOM
2 x Hang Clean and Jerk @ 75% of 1RM
STRENGTH
1) HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.
2a) Front Squat: 4X5@65% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
CONDITIONING
5 rounds for Calories of:
1:00 ME Row for Calories
1:00 Rest (active rest - keep the flywheel moving slowly)
1:00 Rest (active rest - keep the flywheel moving slowly)
Rest 2 minutes - then...
5 minute AMRAP of:
5 Pull up
10 Push up
15 Squats
10 Push up
15 Squats
I think we are technically now 4wks behind 'the way'.
ReplyDeleteAfter the hatch cycle, i may just jump ahead. we will see!
squats- good
bench- @ 175. Hate tempo 12" benches. just saying
Row- 2200m good for two rounds. last 3 rounds were weak. Cindy - 7 rounds 5 pull ups in 5min. felt pukie by 4th round.