A. Power Snatch Wave 3.2.1.3.2.1.3.2.1…starting about 65% on the first triple. even on singles. not climbing about 90% of your 1RM power snatch at anytime
B. afap
15-10-5
Muscle ups
SqT Cleans (155/108)
rest / recovery
C. @80%
800m Row
40 GHD Situps
800m Row
D. 10 min of scap / shoulder recovery work minimum
A. 3. 85#
2. 90#
1. 95#
3. 90#
2. 95#
1. 100#
3. 95#
2. 100#
1. 105#
Still trying to work on technique not heavy weight
B. 15-10-5
Muscle ups
Sqt cleans (105#)
(11:16)
C. 800 m row
40 GHD sit ups
800 m row
(Done) ✅
Long session
1.) back squat:
2RM w/ 31×1 tempo
345#, left here my legs are dead from lunges still:(
2.) hang power clean:
12 min to work heavy triples and doubles
265# x 3 PR
275# x 2 PR…(squatted rep 3)
290# x 1 PR
3.) snatch:
work to heavy single, then 2×3 @ 75%
worked on keeping that bar on the thighs and felt really good, worked up to a smooth 220#, failed 230#…2×3 done @ 165#
4.) clean + front squat + jerk:
build to heavy
265#, stood the clean up @ 275# and said nope
5.) 3min clock:
20 squat cleans @ 155# into amrap bar facing burpees
*rest 12 min
3min clock:
match # of burpees set above, then amrap squat cleans @ 155#
25 burpees on the first amrap, and 18 squat cleans on the second amrap
6.) 5 x 5 strict t2b
7.) scap work later
Good stuff today, liked it.
A. Waved up to 205 and stopped there. My shoulder’s feeling pretty damn weak with that sh*t still.
B. 7:18, excellent lung burn from this, haha. MU’s 7/5/3; 4/3/3; 3/2 (looking forward to those being better, but still just getting back into doing them)
C. Done
Felt great today.
A) 155×3, 165×2, 175×1
170×3, 180×2,190×1
185×3, 195×2, 215×1
B.10:17
C. 7:41
D. Done
Then decided to do 50 cal AirDyne for time- 1:13
A. Worked on snatch pulls, due to wrist
B. 15:31 our rings are Hung wrong I need to fix them. I feel I could have done this much better. Mu’s were feeling good even with wrist.
C. 8:13 unbroke GHDSU
d. Done.
A. Snatch wave up to 121. Couple of squat snatchs in there. Oops.
B. 11:13… Could not mu very well today. Squat cleans felt good.
C. Done. did bike instead of row. Biceps still REALLY angry from 8×10 c2b
Snatch wave
145-160-175
160-175-190
175-190-205
MU/squat clean metcon
= 5:07
http://youtu.be/8WLA63Htx00
**happy with effort, not the result. Wanted unbroken MUs today but my grip was telling me otherwise
Row/ GHDSU/ Row @80%
=done
Shoulder work:
2 x 15 Ts (5# plates)
2 x 15 Ys (5# plates)
2 x 10 bat wings (30# DBs)
2 x 10 banded external rotation
B. 9:56 MU were slow today
A. Snatch wave up to 165, light
B. 8:44, feeling better about MU lately went (5/5/3/2.. 5/3/2.. 5)
C. Rowing 7500 tomorrow, so I subbed snowboarding beautiful fluffy powder at Stowe Mtn. for this
A. Power Snatch wave 3.2.1
Ended with
-176 x3
-198 x2
-225 x1
B. 15-10-5
MUs
Squat cleans @155
-5:03
C. 800m row + 40 GHD sit-ups + 800m row
-completed
D. Shoulder recovery
-completed
Morning session:
A-2rm back squat 31×1 tempo
345# called it there
B- strict ttb 5sets
12-10-10-10-10
Afternoon session:
A- hang power clean doubles
225-235-245-255-265for single
B- heavy snatch for day
Started at 135 climbed by ten and finished at 225
C- 2×3@170
D-clean+fsquat+jerk
225-255-275-295PR for this complex
E- 3 min AMRAP
20 squat clean 155
Burpee facing barbell
Rest 12
3 minute AMRAP
Same number burpee
AMRAP squat clean 155
Scores:27 burpees round one/19 squat clean round two
F- 10 minute emotm
Odd 20 du
Even 10 ctb
G- scap work
you and Moreno, head to head…good stuff. Both focusing on this stuff and killing it!!!
Shoulders been bothering me recently, so instead of snatch wave did EMOM 20 of 2 power cleans starting at 195 x4 205x 4 215×4 225×4 235×4 focusing on foot work and speed.
15-10-5
7:25
Happy with this seeing I tried for unbroken first round but was 1 shy
Finally back after having the flu for a few days.
A. Kept the waves at 135/155/165 just to work best movement possible
B. 7:39
C. Done