Wed, 111915

  
Jon See 


Am

A. Snatch Grip Push Press – 1 PP + 3 OHS; build to max 

B. Standing strict press 5×3 @80-85% of 1rm

B. 3 rds 

30 wall balls 20/14 to 10′

15 power snatch’s 95/63

20 Cal Row 

Pm

A. Front squat – 1 rm with 2 second pause in hole.  Them 3×3 @85% with pause each rep

B. Emom X 10

Odd: 15 cal bike 

Even: (-2) muscle

Ups 

C. 20 min bike 

:35 hard / :25 easy

D. Assistance work 
One Session:

A. Snatch Grip Push Press – 1 PP + 3 OHS; build to max 

B. 3 rds 
30 wall balls 20/14 to 10′
15 power snatch’s 95/63
20 Cal Row 

Rest 

C. Emom X 10

Odd: 15 cal bike 
Even: (-2) muscle

5 thoughts on “Wed, 111915”

  1. 3 rds
    Wallball/snatch/row 10:22

    Front squat pause 231
    Then 85%3×3
    Emom 10 did 4 muscle ups each set w/ 10 Cals (I was being a wimp. Won’t happen again 😕
    Bike 35/25 x10 minutes

  2. mickey kilmartin

    A-pp-ohs 245
    B- press 160-165-170-175-180
    C-320 Fs
    D- 10:57 no legs today on rower
    E- no bike at gym so did 15 cal rower instead
    15/6mu odd/even
    F- biked at home on AD
    G-accessory work done

  3. Came in at 130 pm and did everything out of order!

    With the squad
    Front squat
    160 aka 352
    Back offs at 136kg

    Muscle up bike torture
    15 Cals a round
    10 Mu/ 6/5/5/5

    Following that 3×5 muscle ups with JPWiz and Chase

    Wall ball metcon
    9:49

    3 rounds
    5 bb good mornings
    5/5 back rack step ups
    95lbs

Leave a Comment

Your email address will not be published.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