Today we did power cleans
3 sets of 4 (1
from the floor, 2 from the hang, 1 from the floor) fast as you can, at
65-70% of max. My max is 155# but I went with 115# and was fine.
After
that we did 4 sets of 5 reps of 1 and 1/4 back squats, where you
bottom out but on come up partially (above parallel or 1/4 of the way)
then back down to the bottom then all the way back up for 1 rep, at 55%
of 1 rep max. I think my max is more than my recorded 205# (since I did a
200# front squat last week and back squat is usually quite a bit more
than front squat).
Not sure my math was very good, I ended up doing 155# and felt fine.
The WOD as harder than it looked.
12 min EMOM alternating
odd minutes 10 toes to bar
even minutes 5 dead lifts at 60-65% of 1RM (my dead lift is 265#, so went with 145#)
First
round was easy peasy, even managed to string 8 T2B before I had to
reset for the last 2. Dead lift were hard, but manageable. Second round
(minute 3 and 4) got rough. 3 or 4 T2B at at time, dropped off the bar
to reset, too much longer, so less break. Dead lifts were the same.
Minute 5 switched to knees to elbows. Last round of K2E took forever,
but then I took extra break in the last minute since I had the whole
minute to do the last 5 dead lifts.
It was good. Felt good on the squats and dead lifts despite my sore back.
No comments:
Post a Comment