Welcome to LP!
Strength
Two options . . .
A. Find the weight where you will resume your linear progressions. Start light. Focus on form. Do 3 to 4 sets, adding weight to the bar each set. If the bar speed slows, you're too heavy. Strive for a weight that is difficult, but doable. Wherever you stop is where you should begin with 3 x 5's next time.
B. Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.
Metcon
A modified version of the XF Games 13.4 Workout
As many REPS as possible in 7 minutes...
3 Clean and Jerk - Women 95#, Men 135#
3 Toes to Bar
6 Clean and Jerk - Women 95#, Men 135#
6 Toes to Bar
9 Clean and Jerk - Women 95#, Men 135#
9 Toes to Bar
continue with 12, 12, 15, 15, etc. until 7 minutes are up.
We modified the workout as follows:
3 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
3 Sit-ups
6 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
6 Sit-ups
9, 9, 12, 12, etc.
KZ 22kg barbell, completed both rounds of 12 + 15 HPC + 12 situps. 87 total reps
DH 22kg barbell, completed both rounds of 15 + 1 HPC = 91 total reps
BH 17kg barbell, completed both rounds of 15 = 90 total reps
SS 22kg barbell, completed both rounds of 12 + 15 HPC + 2 situps = 77 total reps
LP subbed air squats + push-ups for HPC, completed both rounds of 12 +
15 air-squats/push-ups + 10 situps = 85 total reps
KD, 22kg barbell, completed all 12's + 5 cleans = 65 total reps
KE, 22kg barbell, completed all 12's + 10 cleans = 70 total reps
BHam, 40kg barbell, completed all 12's = 60 total reps
DF, 40kg barbell, completed all 9's + 9 cleans = 45 reps
BB, 30kg barbell, completed all 12's + 8 cleans = 68 reps
Video with highlights from the Thursday crew's morning:
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