Sat, 101715

  
Stephen 

All: 

A. 6 min ladder

Muscle Ups

SqT Snatch 135/93

2/2 4/4 6/6 8/8 10/10 etc 
rest
B. OHS – 5RM + 3RM for the day 

C. Clean Pull + 2 second pause at hang below knee + clean pull 

D. 250m row x 10 ; rest :30 between; hard efforts – sustainable splits, stroke count etc 

E. Assistance Work 

Athlete Specific Bodybuilding focus 

+

Scap Work and Upper Recovery Targeting 

3 thoughts on “Sat, 101715”

  1. Joshua Rosenthal

    6 Min amrap: scaled m. ups, sqt sntch @ 115 2, 2, 4, 4 …
    Ovhd Sqt 143×5, 153×3
    Clean pull – hang 2 secs – clean pull … 245
    Row 250 m w 30 sec rst x 10 – 54.4-57.1

  2. Sunday 10/18
    228 snatch single

    Emom 2x
    @155

    Amrap 10
    3 rounds + 29 (pesky frt rack lunges)

    Amrap 6
    3 rounds + 23

    Milford wods
    Easy power cleans at 225/245/255

    Team of two on 2 mile run

    Deficit HSPU + deadlift 21-15-9
    14 mins. Good test run, only going up

Leave a Comment

Your email address will not be published.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