am:
A. EMOM x 10 x 2 tng Power Snatch’s @65% ish
B. 10 min to climb to heavy – quality – single Overhead SqT
C. Fwd Bounding – 10 min of Triple jumps (over)
D. 2k row @ 2:05/2:15 pace
pm:
A. Complex: Power Clean + Push Press + Hang SqT Clean + Push Jerk + TnG SqT Clean + Split Jerk; climb to heavy in this complex in 18 minutes
B. 3 rds
20 wall balls (20/14 to 10′)
15 burpee touch’s
10 KB single arm sqt Cleans (alt arms) (70/53)
5 bar muscle ups
rest 1 min between rds
C. 30 min MINIMUM recovery
Assistance Work : to be added am or pm depending on your schedule
A. DB SA Row 6-8 reps x 4 sets each side. sec pause on concentric
B. :20-:30 L-Sit Holds from Rig x 3-4 sets
C. Banded Side Step work 30′ sections x 4x each direction (lighter bands)
Any hand issues today, be smart on the bar muscle ups. Tone down reps or r even eliminate if you are having any hand issues
Morning session
A- front squat triple
310# PR (don’t laugh chase and Jp and brooks)
B- RDL clean grip 155 focus eccentric
4×5
C- 10 min bike cool down
Did one session in a bit of a different format; didn’t do OHS since I did the heavy triple yesterday.
A. Power Snatch EMOMx10 #145
B. Clean complex- 225# didn’t feel great so worked up slow.
C. 3 rounds 3:39/4:07/ 4:16
D. Accessory work
E. Row 2K 2:05 pace throughout
30 min recovery work, will hit more tonight.
Did one session in order.
A. 140# emom TNG
B. 185/235/260/280/300(new pr jerk) couldn’t stabalize the for the squat
C. Triple jumps done
D. 2k row at 8:10(killed it again!)
—rested 10 min
A. Complex 135/185/225/245
B. 2:32/2:47/2:55
C. Accessory done
AM.
A.
-76
B.
-146
PM:
A.
-125
B.
-2:19
-2:09
-2:03
A. EMOM at 108#
B. 175
C. Done
D. 9:08
Pm.
A. 168
B. 2:34/2:51/3:00 *subbed Russian dips on jerk boxes; trying to save hand rip
Ca. 3 sets at :30
Cb. 3 sets of 6 at 40#
Cc. Done
D. 30 on bike after I teach these teenage mutant ninja turtles
A. Emom 84#
B. Ohs 165, got 178 PR jerk but then think moved foot and lost bar so didn’t get to try to squat it.
Stopped here for today knee was talking so I decided to listen for once.
Pm:
A. EMOM 10×2 tng ps @85#
B. 10 min positional work, snatch grip split jerk, opening position overhead, very tight today
C. Did small hurdles/ladder agility
D. 2k @2:12 pace /21 spm
Am:
A. Complex: fell apart very quickly. PP lasted until about 45kg, was having difficulty breathing through the whole complex so tried PC+PJ+SC+SJ and just couldn’t get the bar back on the PJ and don’t even get me started on my 63kg sc (yikes) finished with a PC+3SJ @60 kg really just trying to find my overhead position
B. 3 rds
20 WB
15 Burpee touch
10 SA kb sc 44#
5 pullups (just happy to be back on the rig and my boobs not pop off)
Finished rnds at 3:18, 8:12, 12:48
C. Worked on handstands to try to again open shoulders.