Wed, 111115

  
am

A. Deadlift x 2 + PC x 2 + Push Jerk + Split Jerk; build in complex 

B. Front SqT – 1RM w 3 second pause in hole  + 3×3@85%

C. 10 min on bike @70-80%
pm

A. 5 rds afap 

10 burpees 

6 muscle ups
rest 7-10 min 
4 rds 

5 hang power clean 

5 shoulder to overhead 

5 front squats 

*athlete choose weights – make this HEAVY and have some fun with it. unbroken rounds be end goal for all, but at heavy weight. Think “DT” feel

B. Athlete speficic weakness training with shoulder / scap recovery 

5 thoughts on “Wed, 111115”

  1. 198 complex
    210 front squat pause then 85%3×3
    Muscle up burpees 8:25
    Cleans push press front squat 143# 7:00 ????

  2. Got in at 130 and got to hop into thePM session with the Warriors
    Mu up wod
    5:23

    Went to do the clean wod but Coach Chase told me to do the strength work first.

    DL complex 260 lb

    FS 3second pause @ 150kg
    (Legs must still be at the competition lol)
    % @ 127 3×3 with a 3 second pause at each rep

    Barbell wod
    6:06 @185

    Front rack Lunges at 135 to force feed the legs

  3. mickey kilmartin

    Fs-315
    Complex-260
    Mu WOD- 6:57 shoulders blew up here MU weakness in full effect
    Barbell wod-@205 9:22 ouch that hurt
    Bike done at home
    Accessory work done

  4. Joshua Rosenthal

    One session poorly planned out
    A. Metcon:
    5 rounds: 10 burpees to a plate (throwdown practice) 3 m.u. (generally on purple band. Began attempting one to start each set, failed once, managed 3) – 12:00 minutes
    10 min rest
    4 rounds: 5 hng clns, 5 sto, 5 frnt sqt @ 135 – 8:05 … only managed the first round unbroken

    B. Complex 2 dlift, 2 p. clns, splt jrk + p. jrk … worked up to 165.
    C. F. Sqt w 3 sec pause: 215, drops 3×3 @ 185

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