120124

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

-REST 5 MINUTES-

3 rounds for total reps of:

2 minutes ME Muscle-Ups
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)

5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).

Strength

1) 160, 180, 190, 200, 205  Felt good on these today and I haven't really felt good with LBBS since I started this squat cycle. 

2a) 18, 23, 26, 28.5  All UB.  

2b) 160, 180, 190, 185 These felt worse today and they usually feel great. 

Conditioning

Back was trashed from Monday.  Started with 135 and could not hold the bar at the hang.  Dropped straight to 115. On a good day, I think I could have done 150. Hopefully.

Then:

MU: 12, 12, 12 Felt great on these.  5 UB on each round at first. 

Lateral Jumps: 85, 90, 110.

Midline

9 on each side.

MFS- 4, 6, 4 Really tired and fatigued today.  Might rest tomorrow.