Tuesday, 032816

  

A. step 1 (high hang) – snatch – 5RM + 1-2×5@90% * 16 min

B. Map training – sustainable efforts throughout 

AMRAP 10 

10 box jumps 30/24

10 c2b

10 cal row 

Rest 4 min 

AMRAP 10

15 KB swings 53/35

200m run

35 double unders 

7 thoughts on “Tuesday, 032816”

  1. Warm up:
    500 m row @2:05
    3 rounds:
    10 wall balls
    10 GHD back extensions w/ 10 sec hold
    10 push ups
    10 lunges

    A. 5 rep high hang snatch: 60 kg
    Dropped back to the barbell to work positioning and then built back up to 55kg (drop set weight)
    B. Played squats with corrinnn
    10 rep back sqt- 95 kg
    3 rep- 105 kg
    1 rep- 115 kg

  2. AM:
    A. Push press + 5 OHS w/pause
    -60/70/80/85/90/95/100
    +
    Drop set @90 x5 w/5 sec pause

    B. Acc work
    Triplet:
    -crossover symmetry shoulder specific
    – banded straight arm side pull downs
    -pistols
    x3

    PM:
    A. Flight sim.
    -2:57

    B. 8 rounds
    5 burpees
    10 wall balls
    10 hspus
    +
    Cash out of 50 UB goblet squats @70

    C. Acc work
    -db flies
    -db reverse flies
    -GHD back ext.
    x3

  3. Corrin Lemieux

    Snatch 65 kilo
    2×5 55 kilo

    Worked to a heavy set of 3 back squat 115 kilo

    Workout 1
    10 box jumps
    100m ski erg
    10 cal assault
    X 10 minutes alternating rounds with Tasia

    Workout 2
    5+ 15 swings , run + 10 double unders

    Then did some “flight” workout forgot the name
    But I’ll just rename it to Flight Corrin seeing how I have the top score right now in the gym ???? 2:35
    10/20/30/40/50/40/30/20/10 double unders have to be unbroken sets

    Then 10 minutes with tori on assault we got off every 90 seconds and did 3 burpee muscle ups

  4. Brandon Petersen

    Workouts:

    1. 6+20
    2. 4+10 kb swings

    rest few

    Flight Simulator 2:32 ***beat Corrin and took top spot back. Going sub 2:30 tomorrow head to head

    rest <5

    alt rounds,
    5 burpees
    10 wb
    10 hspu

    did 4 or 5 rounds of this.

    can't feel arms or forearms. Great training day !

  5. mickey kilmartin

    Took yesterday off for fam stuff

    Bs 10rm 335
    Snatch 170. Didn’t feel good here today. Did a bunch of drop sets to get movement feeling right
    Metcons
    10 burpees (no box)
    10ctb
    10 cal bike
    7+8 burpees

    Part two- 3+50m?? Don’t have a measured 200m so was a total crapshoot on how far I was running. Just picked a telephone pole that was far away and ran to it and back

    Some back accesory work to finish up

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