Wed, 060116


Mickey


Competition / Performance:

A. Power clean + Hang Power clean X 2; build to max 

B. Snatch Grip Push Jerk – 3RM

C. Clean Grip Deadlift – Emom X 6 @100% of clean 

D. Afap

48 double unders 

24 t2b

12 KB SqT Cleans (double – heavy as u can)

Rest 3 min 

48 double unders 

24 Ghd Situps 

12 bar muscle ups 

Rest 3 min

48 double unders 

24 KB swings 70/53

12 rope climbs 

Rest 3 min

1350m row 

Assistance Work:

1. 3 rds of 20 Db hammer curls alt arms , 20 band tricep extensions, 20 weighted Situps 

2. Bent over barbell row – 5RM

3. Db sa row 8-10 reps X 4 sets each 

2 thoughts on “Wed, 060116”

  1. Lynn Cassotis

    A. 155#
    B. Didn’t do
    C. Emom done at 200#
    D. 29:05. 35# KB and stopped in the middle of rope climbs to put knee sleeve on
    E. Emom x5 10 shspu

  2. Tasia Percevecz

    Swim training:
    5 min side stroke warm up.
    8 min Emom.. :15 kick work head under water.. 8 seconds normal, 7 seconds exhale
    into.. 10 rounds, 50 yard kick board swim (only legs). Rest 1 min between rounds

    Wod 1:
    2 rounds: 35 GHD, 10 rope climbs.. 9:55.. struggle with foot placement.
    Rest 4 min
    2 rounds: 100m sled (45# each arm), 25 T2B, 350m ski erg.. Rest 1/1.. 4:55, 4:29

    2014 Games Muscle up biathlon.. 400m run, 18 Mu, 400m run, 15 MU, 400m run, 12 MU.. every time you break run a 200m.

    Time: 15:04

    Sets: 12, 6 (18)
    7,6,2 (15)
    8,4 (12)

    Accessory work.

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