Forwards and Backwards
Strength
Hang Power Clean 5-3-3-2-2
*Goal is to find a heavy double
WOD
AMRAP 3
3 Handstand Pushups
6 Chest to bar pullups
9 Air Squats
*Rest 3:00
AMRAP 3
9 Air Squats
6 Chest to bar pull-ups
3 Handstand push-ups
Strength
Hang Power Clean 5-3-3-2-2
*Goal is to find a heavy double
WOD
AMRAP 3
3 Handstand Pushups
6 Chest to bar pullups
9 Air Squats
*Rest 3:00
AMRAP 3
9 Air Squats
6 Chest to bar pull-ups
3 Handstand push-ups
245# Clean
Round 1: 2+3 (no pull-ups, tweaked peck/shoulder on Friday and still feeling it)
Round 2: 2+2
This was my last day of going heavy before the competition I’m doing on Saturday, so I just did strict presses and deadlifts in sets of 3.
Press: 120# PR. This has been my 1RM for a while, so it felt good to get it for 3.
Deadlift: 405# PR. This had been another plateau for me for a while. I’d gotten 405 for 1 and 2 reps, but had never gotten the 3rd.
As it turns out, sets of 3 are easier when you breathe between reps.
CLEAN: 105# PR.
Round 1: 2+3
Round 2: 2+15 (Blue band CTB both rounds)
NICE! You got some power in those hips!
nice handstand push-up drill/practice. i’ll get better on my negatives 😉
hang power clean: 105# PR. 100# is the point where i tend to split (literally); i eked 1rep 110#, and then eeked from thereon out.
WOD: i would prefer to hold a 2-min handstand in lieu of wall climbs, but what fun would that be? 😛 rd 1 –> 2+2. rd 2 –> 2 + 11.
HPC: 195#
WOD
Rd 1: 4+3
Rd 2: 4+9
(40# DB scale for HSPU)
HPC: 175#
WOD : 3+13, 3+11 Rx