Last week’s work, well worth the wait

Very happy with the bulk of last week’s workouts. I was able to get a good push towards the end of a few of them, rendering a great psychological response and adaptation for me. Yes I said psychological. I needed the mental break throughs I made last week. Here is the break down of the week:

Sunday

Clean and Jerk skill work x 2

135-155-165-175-185-195-205-215×1-215×1

Front Squat x 12 165

Monday

Skill work
-Double-unders
Met-con
-3 Rounds of
-400 meter run
-10 Hang Power cleans (men- 135#
-10 Burpees
-30 Air squats
-Time: 10:21 – Disappointed in my runs. way too slow (1:30, 1:40, 1:42) everything else was unbroken

Tuesday

Strength
-Weighted Push-ups
Met-con
-5 rounds:
-:45 on/ :15 off
-Walking Lunges
-Pull-ups
-Broad Jumps 6’+
-Dumbbell Push Press @ 35#

Total reps were 484, should have pushed lunges harder!

 

Thursday

AM

Clean skill work x 2

155-165-170-175-180-185-195-195-195

Front squat x 12 @ 175

 

PM

Met-con
-46 Burpees in 1:45
-Rest 2:00
-25 Burpees in :56
-Rest 2:00
-49 Box jumps in 1:15
-Rest 2:00
-25 Box jumps or max rep in :35
wish i would have started out faster in first set of burpees so i could have hit 50.
Saturday
Strength
-box jumps @ 55″ I have this on camera 8 attempts, feet on-top everytime, with hips opened above box, but wasn’t able to stand on top, so I will continue to hit my PR again until I can nail it several times in a row, standing on top.
Met-con
4 Rounds of
7 unbroken 135# thrusters
rest :60
cash-out 2 thrusters unbroken at 185#
Sunday
Back squat
4-4-4-4-4
225, 235, 245, 255, 265 (g-g-f), 245
Box jumps again @ 55″
4/5
Conditioning
1/:50; 1/:40; 1/:30; 1/:20; 1/:30; 1/:40; 1
with the C2 Rower held the following calories for each minute: 25-25-25-23-20-19-17
glutes were on FIRE!!
videos of this will be posted later on this week!
Cheer!
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