5 min jump rope
5 min DROMs
10 OHS
10 pull-ups
20 sit-ups
Strength:HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2
Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.
Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81
Cash out:
5 min stationary bike
hip and hammy stretching
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2
Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.
Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81
Cash out:
5 min stationary bike
hip and hammy stretching
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