Saturday 11/15/14

Dawn benches in preparation for her first powerlifting meet!


BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE

You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).

Compare to 11/14/13.


Finale
5-10 minutes working on handstands or handstand walking

2 comments:

Mike S said...

BBG:

Bench -
WU Bar, 135, 185
WS 215# x 5,5,5 " A WS PR!!!"

Deadlift -
WU 135, 225, 315
WS 325 x 3

AndyB said...

Strength/WL
Back Squat
2 x 5, 1 x 5+ *2 sets x 5 of 285 ... Did not work in 3rd set*

Timed out on 5th round ... Got thru 1 ktb. Kipping pull-ups and 135 overhead weight.


Conditioning
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE

 
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