high hang split cleans - build to a heavy but clean triple, no ugliness
push press- build to a heavy single, but not max effort(go by feel). then 5x3 at 85% of single
high bar back squats-ass to ankles; build to a heavy single, but not max effort(go by feel). then 5x3 at 85%
+
as fast as possible;
20 burpees
no rest
20 push press/jerk 135
no rest
20 double unders
rest 1 min x 5
it wasnt buttery smooth but it was fairly clean.
ReplyDeleteheavy triple split clean 205
heavy push press 225 5x3@ 190
heavy a2a back squat 315 5x3@ 260
afap metcon
rnd 1 1:58
rnd 2 3:14
rnd 3 3:24
rnd 4 3:21
rnd 5 4:08
Unintentional PR's across the Board...
ReplyDeleteHeavy Triple - 205 PR (felt good, clean, heavy)
Push Press - 215 PR (went up quick, clean), 5x3 @185 Volume PR
HBBS - 255, 5x3 @215 (I think 255 is the heaviest I've gone on HBBS)
Metcon:
4:14
6:28
Sorry Coach, only did two Rds. If I would have done the rounds as Rx'd, it would have done more damage then good. Had to listen to the Body. Did not expect any PR's, but I went by feeling like you said, and things were just flying up. Could have gone heavier on Cleans & PP's, probably Squat too, but that was heavy for HB. Last time I did heavy PP's, I failed 210 three times before barely getting the 4th. Today, 215 was Money...
good work man, although from personal experience, for risk of injury, i dont advise hitting three PR's in one session, but nonetheless great work.
ReplyDeleteand nice job listening to your body as well.
255
245 then 5x3 210
345 then 5x3 295, extreme exaggeration on the a2a. was pausing in the bottom for a good 2 secs
finished at 13:27-4:00
9:27 total working time