Wed, 112515

  

Night hike…. Get outside


Am

A. Snatch Grip Push Press – 1 PP + 4 OHS; build to max 

B. Bench Press – to heavy triple + 1RM

C. Bent over barbell row 8-10 reps X 4 sets – heavy 
Pm

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

B. 4 rds

1k row 

30 cal bike 

15 clean and jerks 135/93

Rest 4:30 between rds 

C. Assistance Work 

– athlete specific 
Single Session:

A. Snatch Grip Push Press – 1 PP + 4 OHS; build to max

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

C. 4 rds
1k row 
30 cal bike 
15 clean and jerks 135/93
Rest 4:30 between rds 

3 thoughts on “Wed, 112515”

  1. mickey kilmartin

    A-250
    B-285 3rm 300 1rm
    C- fs 275 3×3 legs tired today
    D- rows will be done tomorrow
    E- metcon had to change up Bc of equipment
    5 rounds 4 min each with 2 min rest
    500m row
    10 155hpc
    50 dus
    Max MU in remaining time (score is mu)
    8/7/7/6/6

  2. A. SGPP+ 4 OHS: 165#
    B. Bench: 155# x 3/ 175# x 1
    C. BB row: 95/95/105/105
    *super set row with bench for time purposes*
    D. Front sqt w/ pause: 225#
    E. Drop sets: 191#- 3×3
    F. 9:06/ 9:42/9:58/10:40 yeahhh about that 4th round… ????

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