Strength:
Hang Power Clean 5x3 (your choice - sets across or only 5 pound jumps from first set)
Met-con:
As many rounds as possible in 3.5 minutes of:
21 Thrusters, 75/55
21 Chest 2 Bar Pull ups
15 Thrusters, 75/55
15 Chest 2 Bar Pull ups
9 Thrusters, 75/55
9 Chest 2 Bar Pull ups
Post HPC weight as well as rounds and reps completed to comments.
1 comment:
121# for first 2 sets of HPC and 126# for last 3 sets
I got through 9 thrusters of the round of 15 in 3:30; had 20 secs to get those 9 thrusters in as CTB was slow. I started out doing 3 and 2 at a time on CTB but went to singles which were faster as I wasn't resting then. I knew these would be crappy, and I know I need to work on them.
I worked on HSPU's afterwards and got 2 strict, then 1 strict, 2 kipping. I did 10 pushups and then tried HSPU's again and it made a huge difference in my ability to get HSPU's. I will continue to work on these, mixing them in with some pushups,presses, etc. as I need to be able to work through fatigue factor.
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