Cleans were done at 155lb. I used my p. clean max cause we haven't done squat cleans in a while.
5 rounds + 10 WB
Loved the HSPU. Can't wait until I get one Rx'd so I can join the next HSPU challenge.
In other news I'm finally seeing a physio for my shoulder. My right serratus anterior has a nerve palsy and is slow to fire/doesn't fire completely so I just need it to get stronger to help it figure itself out.
Squat Cleans. We didn't find maxes so I had to estimate my squat clean max based on my power clean max. I just added 5#. But I did Squat Cleans and apparently really well, don't worry!
Day 2 of Week 2 of the hybrid Strength & Conditioning Program:
Power Cleans 5x3 45x5/89x3/111x3 warm up, then work sets of 158x3x5 Really hitting full extension well and popping the bar right up. Pulling with my arms a bit as I begin to fatigue, but nowhere near as bad as usual. I'm expecting to be doing my current 1RM for at least 3 in a few weeks.
Ring Dips 3x Max Reps Did these weighted at 10# (wasn't sure on what weight to use...never done these weighted before) 10/9/8...gotta go heavier next time I think!
Then a quick WOD. We did: For time: 400m run 20 Back Squats @ 95# 15 Pull-ups 10 Clean & Jerk @ 95# 5 Ring Dips
Fast and furious. 5:01 RX'd. Fun WOD...I highly recommend it if you want something quick and killer!
I'll be in at CFG tomorrow for some skill work and a quick WOD! I'm VERY excited to see everyone again!
Cleans were done at 155lb. I used my p. clean max cause we haven't done squat cleans in a while.
ReplyDelete5 rounds + 10 WB
Loved the HSPU. Can't wait until I get one Rx'd so I can join the next HSPU challenge.
In other news I'm finally seeing a physio for my shoulder. My right serratus anterior has a nerve palsy and is slow to fire/doesn't fire completely so I just need it to get stronger to help it figure itself out.
deceptively hard wod ...
ReplyDeletethought "great, I can recover with the wall balls ... " ... err not so much.
think I got 6 + 2 WB rx'd.
So did you do power cleans or squat cleans Gui?
ReplyDeleteSquat Cleans. We didn't find maxes so I had to estimate my squat clean max based on my power clean max. I just added 5#. But I did Squat Cleans and apparently really well, don't worry!
ReplyDeleteDas ist gut!
ReplyDeleteDay 2 of Week 2 of the hybrid Strength & Conditioning Program:
ReplyDeletePower Cleans 5x3
45x5/89x3/111x3 warm up, then work sets of 158x3x5
Really hitting full extension well and popping the bar right up. Pulling with my arms a bit as I begin to fatigue, but nowhere near as bad as usual. I'm expecting to be doing my current 1RM for at least 3 in a few weeks.
Ring Dips 3x Max Reps
Did these weighted at 10# (wasn't sure on what weight to use...never done these weighted before)
10/9/8...gotta go heavier next time I think!
Then a quick WOD. We did:
For time:
400m run
20 Back Squats @ 95#
15 Pull-ups
10 Clean & Jerk @ 95#
5 Ring Dips
Fast and furious. 5:01 RX'd.
Fun WOD...I highly recommend it if you want something quick and killer!
I'll be in at CFG tomorrow for some skill work and a quick WOD! I'm VERY excited to see everyone again!