Tuesday, 032216

  

1-2 sessions 

A. Hang SqT Snatch – 3 reps at 77%-80% of 1RM Snatch (any position) X 5 sets

B. afap 

7 muscle ups 

30 Thrusters 95/63

30’ hs walk

7 muscle ups 

20 thrusters 135/93

60’ hs walk

7 Muscle Ups 

10 thrusters 185/113

90’ hs walk

 

rest / recover 
C. amrap 5 

10 cal bike 

10 box jumps 24/20 *prefer folks stepping down to not push anything now. BUT, if rebounding is an issue for you, you should prep that a bit in case we see it in 16.5

D. Assistance Work 

3-4 sets of 15-20 GHD Situps *athlete specific

+

50m Sled pushes  7-10 sprints. Been a bit since hitting these, so don’t go nuts, but fire those legs up a bit 

+

some light long running for recovery w/ foam rolling to follow 

9 thoughts on “Tuesday, 032216”

  1. Warm up:
    3 rounds
    :45 bike
    :15 bike sprint
    20 DU
    30′ bear crawl
    30′ walking lunge
    Jog to KB in other room
    5 hang kb sqt cleans+5 presses (each arm and used 26# kb)
    Jog back to bike

    AM:
    A. Snatches done @ 62 kg (136#)
    B. Front sqts from yesterday done @ 82 kg (181#) x 3 sets instead of 5
    C. Push press from yesterday finished at 80 kg (176#)

  2. AM:
    Snatch – didn’t go so well couldn’t hit my 80% (54K) for 3 so went down (45K)
    Front Squat – 5×5 @ 75% @75K
    Push Press 2RM – 70K

    PM:

    Did wod in an EMOM to focus on my MU
    1. 5 MU
    2. Thrusters x12 73/83/93/103
    3. HS Walk 30′ up to 60′
    Got all my MU unbroken which was happy about. Last set of thrusters 3/5/4. I was pretty tired today.

    AMRAP 5
    10 Cal Bike
    10 Box Jumps step down
    3+10.

    GHD Situps 3×20

  3. Brandon Petersen

    A. Comp word. – 13:36… thrusters got me

    AMRAP 5. 4+10

    Rest 5 min
    Then with Tay

    Amrap 5

    5 burpees
    5 cal bike
    5 box jumps

    * another win for me. This was horrid

  4. Tasia Percevecz

    5×3 hang snatch at 154#

    Wod: 8:26

    Bike/box jump wod: 4 + 8

    Amrap 5:

    5 burpee
    5 cal bike
    5 box jump

    Lost track 5 + rounds maybe? Let BP win this one to help boost his self esteem for 16.5

  5. mickey kilmartin

    Hang snatches done at 185
    Metcon AMRAP 5 of 10 cal bike 10 burpees 5 plus 5 cals into 8 minutes to find 1 rm thruster hit 260

    Did this at about 1AM family things going on but gotta get the work in any way I can

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