gymnastics work - Done so many hs holds...
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A. Clean pull + Power Clean (low box); 4 sets @ 2+2 then 5 sets @ 1+1 - Started at 121# and ended with a bunch of reps at 173#
B. SJ; 85-90% x 8 total reps - 188# - 202# the cool part here is during the winter my jerks felt like shit and today they felt like rainbows. Jerkin all up in that bitch
C. 1/4 FS @ 110%x3x3 - 236#
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PM
1 mile run @ 100%
rest 10 minutes
x3-4.. all times are within 10% of TT effort
(running program by CF Endurance Head Coach- Max Wunderle)
Soooo, the conditions turned shitty by the time we got to the gym (i.e. it was freezing and really damn windy) but we did the TT anyway. I hit a 7:29...not great. I believe I have ran a mile faster than this before. But instead of doing mile repeats Bry and I did a 3 miler for the sake of time. We ended up doing that in 23 mins, which again, isnt stellar I know.
50 double unders
2 HPC @ 225/135
1 S2OH @ 225/135
5 rounds + 1 HPC
Changed it to 155# cause that discrepancy is way off for the guy/girl weight ratio! But oh god, the weights felt so heavy after doing all the running. DU were CLUTCH
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