Friday, 042916


With the nice weather, are you getting outside for warmups? Rest days? Recovery work?


Regionals Individuals:

1st: 

A. Snatch – climb to heavy single + 3×3 @77-80%

B. Push Press – 4RM 

C. Front SqT – 3RM

D. Max muscle up – test  – 1x AMRAP 

E. 2 mile run @70-80% – cool down 

2nd

A. AMRAP 20 

2 burpee muscle ups 

4 strict Hspu 4.5/3″

8 KB snatch (alt arm)  70

Rest 10

B. 10 min bike test *pr is obv goal but after above, 90% + is minimum output here ; so make it happen !

Rest 5 

C. 10-8-6

SqT snatch 155/108

Muscle ups 

Assistance Work

1. 8-10 min of static hold stretch (upper / thoracic focus)

2. 5-7 min of Scap work

3. cross over symmetry protocol
2017: Competiton:

1st: 

A. Push Press – 5RM + 2×5 @90%
B. Front SqT – 2RM with 6 second pause in reach 
B.  Max muscle up – test – 1x AMRAP 
E. 2 mile run @70-80% – cool down 
2nd
A. AMRAP 20 
2 burpee muscle ups 
4 strict Hspu 4.5/3″
8 KB snatch (alt arm) 70
Rest 10
B. 10 min bike test *pr is obv goal but after above, 90% + is minimum output here ; so make it happen !
+

Assistance work 
Performance:

A: push Press

B. Front SqT

C. 20 min AMRAP above 

4 thoughts on “Friday, 042916”

  1. Corrin Lemieux

    4 push press 80
    Cluster of 2.2 at 85 ( that’s 4 right )

    Front squat 231 then jumped 253 got 1

    Biked 1:1 (1 minute ) X 5
    Ran 200’s X 4 (rested 1 minute)

    10 muscle ups (Max is 15 was super happy with this. Pretty sure I’ll be back there soon)

    Workout ???? Didn’t keep track
    Bike 105

    Workout
    8:30

  2. Snatch 111! 1kg pr

    Front squat triple at 150kg

    Metcon 1 9full + 3

    Bike 160 calories
    Previous was 156

    Metcon 2
    Finished at 53:32. Not sure what time we started

  3. A. Snatch 65kg
    B. 3RM Front Squat – 105kg
    C. AMRAP 20 – almost 9 rounds I believe (shy of 3 hspu and snatches)
    D. 10min Bike – 109/ 110 roll over
    E. 10-8-6 Squat Snatch and MU – 2 seconds behind Jon (whatever he posts -2)

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