A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 or so min
A2. DB / KB Suit case single leg squats 6-8 reps each leg x 4-5 sets (only the heavy sets on complex, superset this one); rest 2:30
rest
B. @110%
:20 of Thrusters (75/53)95/63(115/83)135/93
:25 of box jumps
:30 on bike
rest 4:30 x 4 sets
*each set of thrusters climbing in weight
C. 5-7 min emom of HSPU; keep volume / intensity low and tng reps – just working cycle time and inverted pressing today
D. accumulate 3 min of L-Sit Holds; athletes choice of variation
A1. Clean complex: built to 130# in complex was having trouble catching breath so worked
PC+HPC+SJ 135
PC+HSC 145
SC 155
Worked split jerk form from rack
145×1
135x2x3 sets
Rest
B. Modified to
6 tng snatch 65
9 burpee over bar
12 Theusters 65
4 sets w approx 4 min rest
Just focused on consistent didn’t time rounds
All bar work unbroken
Burpees slow as *UCK
C. EMOM 5 – 10 HSPUs
Rest
A2. BS
95×5, 135×4, 155×3, 175×3, 185x3x5 sets
Chemo time:( back at it tomorrow folks. Keep up the hard work. Can’t wait to see you all kick ass at opens
My quote for the day: “Throw your heart over the bar and your body will follow.”
A1. Clean complex in 15 minutes: 143/148/153/158/163
A2. KB Suit case single leg squats 6 with 35# each arm; rest 2:30
B. @110%
:20 of Thrusters (75/53)95/63(115/83)135/93
:25 of box jumps
:30 on bike
rest 4:30 x 4 sets
16/16/6(38)14/16/5(35)14/16/6(36)12/17/6(35)=144
C. 6 min emom of HSPU: done
D. accumulate 3 min of L-Sit Holds on pBars
A. Clean complex – 200#/215#/230#/240#/250# (the hang power was the tough part for me)
A1. 8 reps each leg using 53# Kbs
B. 18/16/15/14 (THRUSTERS) – 13/13/13/13 (BOX JUMPS) – 24/24/23/26 (AD SCHWINN)
C. EMOM X 7 – strict def hspu @ 3″ – did 8 EMOM
D. 3 Min L-Sit – 5:57
A1.
Clean complex: #115/#125/#135/failed at #145 on the push press, probably should have gone for #140 instead
A2.
KB Single leg suitcase squat x 4 each leg w/ #35
B.
1.)10, 15, 8
2.) 10, 16, 7
3.) 9, 15, 7
4.) 8, 15, 7
C.
HSPU EMOM : started with two strict (with head all the way to the floor) then went to 4 kipping. Lost steam for strict real quick…like 3 mins in, so just tried to maintain 5 kipping each minute from there.
D. Accumulate 3 mins L-sit hold in P-bars
1. Metcon:
11/15/6 cal
11/16/6 cal
10/15/6 cal
9/13/6 cal
2. EMOM x5
4/4/3/3/3 strict HSPU + 4 kipping
A1. Complex
-125 (with 11lbs extra on one side
A- hpc triple
Worked up to 225 and upper back was being funky so called it there
B- for time
10-8-6-4-2
Front squat from floor 245#
Box jump over
Hspu
Time: 11:05
C- 5 min emotm
3 mu technique work
D- 10min bike
30 hard 30 easy
E- scap work
Wanted sub 10 on metcon but squats were heavy. Goal was to be unbroken and I got that done. Breathing is still not all the way back. 10 round hit me very hard and had to get my head back in it for rest of the way.
A. Complex – 73k. PR push press
A2. 6 reps at 35
B. 33/31/30/29
Did the thrusters today for the first set of squats in 3 weeks. Hip ok. Tolerable.
C. Emom 7
Did strict hspu today
6.6.5.5.3.5.5
Complex 111kg/53lb kb
Wod: 38,38,35,32
Hspu: 15,12,10,10,10,10
A1) Clean Complex- 235lb stopped
A2) 35/45lb kb
B) subbed row
15,16,140m
14,16,140ish
12,15,140ish
10,14, 130ish
kept row to within 10m round 1
A1). 143lbs – did class/partnered up. No time to go up. No struggle here. Would like to try 155lbs.
A2). DB / KB Suit Case Single Leg Squats 6-8 reps each leg x 4-5 sets; rest 2:30
30lbs –
B. Sprints
14/22/4 = 40
13/18/5 = 36
13/16/5 = 34
10/16/5 = 31
Total = 141
C. HSPU EMOM – Done
D. 2 Min L-Sit Holds – Done
Comes out on top with a count of 42 at the end…sounds like Chase.