6:00 AM Basket Ball at Libertyvill HS. (We went 4 and 0... no big deal)
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min 185, 205, 205
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min 125, 135, 145
C. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 minAll Sets @ 225
D. Back Squat 21X0 4x4 rest 2 minutes 275, 275, 285, 285
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min 185, 205, 205
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min 125, 135, 145
C. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 1 minAll Sets @ 225
D. Back Squat 21X0 4x4 rest 2 minutes 275, 275, 285, 285
E. Max out in Bench Press 285
F. AMREP in 7:30
2-3 Bench @225
Row 100 m
The bench was pretty easy. Got through 5-7 rounds (lost count). I also started off doing 2 in the bench but worked my way up to 3. Did this one with D-bag Dan at lifetime. Not as good as the old crew!
G. For time:
100 WallBall Sets of 10
100 KBS 20 then sets of 10 the rest of the way.
Well it was a pretty brutal metcon to end things today. Finished under the 12 minute cap but it was very very hard. Pretty dead. Went to rub and eat lots of food. Should feel better soon. Hope everyone is doing well without me! (lots of naps and what not)
F. AMREP in 7:30
2-3 Bench @225
Row 100 m
The bench was pretty easy. Got through 5-7 rounds (lost count). I also started off doing 2 in the bench but worked my way up to 3. Did this one with D-bag Dan at lifetime. Not as good as the old crew!
G. For time:
100 WallBall Sets of 10
100 KBS 20 then sets of 10 the rest of the way.
10:20
Well it was a pretty brutal metcon to end things today. Finished under the 12 minute cap but it was very very hard. Pretty dead. Went to rub and eat lots of food. Should feel better soon. Hope everyone is doing well without me! (lots of naps and what not)
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