Warm-up:
3 Rounds
50 lb KB Swing - 10
115 lb Squat Clean Thruster - 5
75 lb Back Rack Push Press - 10
Met-Con:
"BEAR TRAP" (WOD Club Open, take 2)
2 min AMRAP for Weight and Reps
Deadlift - 1
Clean - 1
Push Press/Jerk - 1
Back Squat - 1
Back Rack Press/Jerk - 1
Strength:
5-4-3-2-1
Shoulder Press
5-4-3-2-1
Push Press
5-4-3-2-1
Jerk
Assistance:
45 lb Plate Front Raises to Overhead - 2x12-15
DB Lateral Raises - 2x12-15
Skull Crushers - 2x12-15
Met-Con: 13 rds 8190pts
ReplyDeleteStrength
Shoulder Press, 95x5,115x4,125x3,135x2,135x1
Push Press 135x5,155x5,165x3,175x2,180x1
Jerk 135x5,155x5,165x3,165x2,175x1
Met-Con: 115 lbs for 12 Rounds + 3 Reps = 8625
ReplyDeleteShoulder Press: 95,115,135,145,155
Push Press: 155,175,185,185,190
Jerk: 165,155,165,175,185
Front Raise: 15,20
Lateral Raise: 30x15,15
Skull Crusher: 85x15,15
I felt like I hit a wall today doing the Bear Trap. I think it was due to being worn out from previous workouts and using more weight.
I really need to work on the Jerk. I have a hard time getting under the bar and locking out.
METCON - 14 rds ((14x6)x95)= 7980
ReplyDeleteJeremy what weight did you use?
ReplyDeleteNevermind...I overcame my laziness and did the math...hahaha lol
ReplyDelete