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:
BBG:
Bench -
WU Bar, 135, 185
WS 215# x 5,5,5 " A WS PR!!!"
Deadlift -
WU 135, 225, 315
WS 325 x 3
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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