A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15
A2. Strict HSPU 4-6 reps x 3 sets ; athlete specific; height specific; weight specific ; rest 2-3 min
B1. Deadlift @80-83% x 3 ; rest :20
B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30
C. @110%
250m Row
20 Double Unders
15 Russian KB swings (heavy)
10 box jump overs (24/20)
rest 5 min x 3
D. 10 min on bike :30 hard :30 easy
E. Scap Recovery; maintenance
***
Folks who performed 15.1 (re-d0) yesterday, please be smart with your training. Most important is your recovery for Friday this week. Also, look at yesterdays programming and if the body is up to it, fit some stuff in; just tone back the intensity. Intro the Muscle ups / thrusters / burpees in a different format, but get the body primed for those movements later in the week.
Folks who performed 15.1 (re-d0) yesterday, please be smart with your training. Most important is your recovery for Friday this week. Also, look at yesterdays programming and if the body is up to it, fit some stuff in; just tone back the intensity. Intro the Muscle ups / thrusters / burpees in a different format, but get the body primed for those movements later in the week.
If need advice on this, message me.
Deadlifts. 3 reps. 3 sets.
A1. 240
A2. 4, 4, 4
B1. 415
B2. 21, 21, 21
C. 1:58, 2:00, 2:06 du’s were so off
D. Done
E. Bullet proof shoulders, 10 TGU
Did what was posted in the AM
AM
A. 5x500m row 2:30 rest 1:48, 1:53, 1:45, 1:46, 1:48
B. OHS Temp 43X1 x 3 135,155,185,205 then worked to heavy 3 rep @ #250
PM
A. 10 min EMOM
Even- 5 Thruster #95, 5 Burpee over bar
Odd- 40 DU
B. Scap work- did cable rows focusing on the scapula
C. Did some Hammer curls and other accessory work to get some blood to the elbows
A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15
(95,135,145) 155x3x3
A2. Strict HSPU 4-6 reps x 3 sets
1.1.1, 3.3 (fixed hand pos), 2.2.2
B1. Deadlift @80-83% x 3 ; rest :20
(135,185) 205x3x3
B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30
10×3
C. @80%
250m Row (56.1, 58.0, 58.5)
15 Russian KB swings (24kg)
10 box jump overs (30″ no rebound)
rest 5 min x 3
2:25, 2:23, 2:19
D. 10 min on bike :30 hard :30 easy
Done
E. Scap Recovery; maintenance
Done
A.
-125
A2.
-6s
B.
-190
B2.
-25
-22
-22
C. 106 kb
-1:54 (wrong order)
-1:44
-1:39
A1. Snatch Pull x 3 (above knee) @168#
A2. Strict HSPU 4-6 reps x 3 sets ; athlete specific; height specific; weight specific ; rest 2-3 min: 45# plates for 6 reps, 45+10sfor 6 reps, 45s+25s for 4 reps
B1. Deadlift @80-83% x 3 ; rest :20 @ 263
B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30 @ 12s
C. @110%
250m Row
20 Double Unders
15 Russian KB swings (heavy)
10 box jump overs (24/20)
rest 5 min x 3
2:03/2:09/2:12
C2. EMOM 5 of 2 muscle ups
D. 10 min on bike :30 hard :30 easy : 91 cals. Youdda thought I was doing an hour sprint on that thing based on the way it felt. Yikes.
E. Scap Recovery; maintenance
Smoked from yesterday
Did class …. + some add on
A1. Snatch Pull s. High. @158-205 3-5 reps x 5 sets
A2. 5-7 rels strict hspu x 5 sets
B1. Deadlift x 3 reps up to 315 (saved backed. Feeling yesterday)
B2. Kipping HSPU 28/22/20
C. Wod w/ 106# 1st rd
Then 88#. Back was smoked.
1:44 / 1:56 / stopped
Rest 5 min
D. 30 burpee muscle ups for time
5:32 – not close to PR but was just getting reps In and movement
Rest 5 min
E. 10 min bike
:30 on hard
:30 on easy w/ mask (legs only moatly)
F. Foam roll
A- deadlift 405 max reps 3 sets rest 30 seconds each set
3-3-2 felt back going so cut off last set little fatigued from yesterday
B- 3 sets max kipping hspu rest 3min
25/25/25 not a fan of how neck feels with these so did 25 across. Can do more but not worth injury right now
C- thrusters Max reps at 205 rest 1 minute between sets x4
5/5/5/5
D- 5 burpee mu x 4 sets rest 1 minute between rounds
E- 3 rounds max effort rest 9min between
250m row
20 burpee
15 kb swing 70#
10 BJ over 24inch
2:37/2:36/2:35
F- scap work
A1. Snatch pulls x 3 @ #145
A2. Strict HSPU 6 reps x 3 sets
B1. Deadlift at 80% x 3 @ #200
B2. Kipping HSPU 3 x 9
Added Back Squat heavy 5
209×5. Working my way back up most ever was 225×5.
A1. 143# (1rm snatch is 138 moons ago)
A2. 6 each time
B1. 209#
B2. 15, 22, 30 super easy today for some reason
C. 70# KB. 2:06, 2:00 and Bob shut clock off while I was on last round but my row was faster so I’m guessing about 2:00.
D. AB 81 cal. Had cramp almost entire time.
E. Emom 5 of MU sets of 2. Worked the pull actually got above rings on 1 with no dip for first time ever felt awesome !
A. snatch pull 245#
A1. strict def hspu 10″ x 6
B. DL @350#
B1. 6 Kipping HSPU 10″ x 6 (didn’t know what -2 meant. After the final row workout did a ME set and hit 17 and then did a ME set right after the AD and hit 16.
C. 1:50/1:49/1:49
D. AD done
E. Scap done
A1: #260
A2: 6’s @ 12 inch deficit
B1: stayed light 385
hspu:
20
20
20
c.with 70lb kb
1:34
1:32
1:26
A1. Snatch Pull x 3 (above knee) @ 100-105% x 3 sets ; rest :15
64kg/140lbs – did 130lb in class with partner
A2. Strict HSPU 5 reps x 3 sets – sets of 5
B1. Deadlift @ 80-83% x 3 ; rest :20
104kg/228lbs (80% of 125kg/275lbs)
B2. TnG Kipping HSPU (-2) x 3
18, 16, 16 – Was in class. I probably stopped at -8 or -10 before failure
C. 2:02 / 2:02 / 1:58
D. 10 min on bike :30 hard :30 easy – complete
E. EMOM 5:00 x 2 MUs – worked on form and pulling through the rings