Friday, 081415

  
Opens Comp Phase (1 session)

A. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here 

B. SqT Program 

Back SqT 
1×10@65%
1×8@70
2×8@75
Front SqT 
1×5@60
1×5@6
2×5@70%
C. EMOM x 21

Minute 1: 12 burpee touch’s
Minute 2: 35’ Double KB Walking Lunge 70’s/53’s
Minute 3: 15/12 cal row 


Regionals Comp Phase:

am: 

A. :12 sprint on bike x 8; rest 1 min between 

B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here 

C. SqT Clean (high blocks) 2×3@75%, 2×3@78%, 1×3@80%

D. 10 min on bike @Z1
pm:

A. SqT Program 

Back SqT 

1×10@65%

1×8@70

2×8@75

Front SqT 

1×5@60

1×5@6

2×5@70%

B. EMOM x 21

Minute 1:  12 burpee touch’s

Minute 2:  35’ Double KB Walking Lunge 70’s/53’s

Minute 3:   15/12 cal row 

C. Assistance work 

30′ waiters carry each arm x 5 sets each arm 

3×15 weighted sit-ups heavy 

3×10 single leg deadlifts 

5 thoughts on “Friday, 081415”

  1. A. Snatch complex done, stopped at 155# weight was VERY easy but still nursing shoulder issues and today was first snatch in 3 weeks
    B. Hatch done
    235# x10
    250# x8
    270# x8 oops
    270# x6
    FS 190# x5
    FS 205# x5
    FS 220# x5

    C. Emom, done (woof)

    1. I shouldn’t be allowed to babysit myself, just now realizing I was supposed to do last two BS sets as 2×8@75. I did first set x8 and thought that was wrong so did 6 for second set. Those two missed reps are probably most important on whole workout!!

  2. Longggggg one session

    Bike 12 second sprint done

    Snatch
    73/75/76/77/79/80/82/85/90/95
    9/10 missing the 95

    Squat cleans from blocks
    2×3 @103
    2×3 @108
    1×3 @110

    Back squats/ Front Squats done

    Emom complete!
    Did burpee jumps in competitor wing due to class going on. Tough workout!

    Bring on Saturday

  3. One Session

    A. :12 sprint on bike x 8; rest 1 min between
    – Did as part of warm up

    B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90
    70% of 68kg/150lbs = 47kg/103lbs
    Ended with 60kg

    C. Back Squat
    1×10 @ 65% – 78kg
    1×8 @ 70% – 85kg
    2×8 @ 75% – 90kg

    D. Front Squat
    1×5 @ 60% – 63kg
    1×5 @ 65% – 69kg
    2×5 @ 70% – 74kg

    E. EMOM x 21
    Minute 1: 12 Burpee Touch’s
    Minute 2: 35’ Double KB Walking Lunge (44s)
    Minute 3: 12 Cal Row
    – Started with 53s and dropped to 44s

  4. A. Started snatch complex ~70%@ 155# worked up every :90 to a heavy but smooth 190#

    Had to choose between squatting and Metcon. The Metcon prioritized my weaknesses, therefore it was the chosen one.

    B. EMOM x 21
    1st min: 12 burpee touches
    2nd min: 35′ double KB walking lunges @ 53#
    3rd min: 15 cal row

Leave a Comment

Your email address will not be published. Required fields are marked *