C&J PR

FRIDAY

Weightlifting

1) EMOM for 10:00-

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Worked up to 52.5kg where I lost speed on the 3rd rep and decided to settle on 50kg.

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Worked up to 72.5kg.

Strenght/Skill

1a) 3×3 triple bump paused front squat @ 95kg, rest ~2min
2a) 3×2 green-band muscle-ups

More weightlifting

1) Worked to a double on 70kg, focusing on speed

More strength

1) EMOM

1 deadlift @ 85% of a max deadlift

Started with 140 but even that felt too much for my still-hurting lower back. So I dropped to 120 on the 3rd or the 4th set.

Conditioning

1) 10min AMRAP

10 wall-balls

4 shuttles

Tried to pace it at 80% because I did too much work today already and plan on going for weightlifting PR on Saturday. Kept 1 min rounds until the 7th round and then slowed down to save the legs. Ended up with 9 rounds. The transitioning was quite long, so I should’ve run through that which would’ve gotten me a 10th round with not much more effort.

2) 50 HR push-ups

Pushed more on these. Finished in around 2:15.

SATURDAY

Weightlifting

1) Snatch

warm-up sets, 1×75, 1×80(f), 1×80, 1×84, 1×87, 2×75

2) Clean&Jerk

warm-up sets, 1×100, 1×105, 1×109(f), 1×109, 1×113 (PR), 2×90

Strength / Skill

1) 3×3 paused triple-bump front squat @ 100kg

2) 3×3 snatch pull @ 90kg

3) 3×3 clean pull @ 115kg

4a) 4×3 blue band muscle-ups

4b) 3x2min hollow/arch hold, rotating every 30sec

Conditioning

4x1km row at 2k pace

It’s been too long since I’ve done serious rowing so I kept my pace around 2:05.

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