friday 1 or 2 sessions – break up as needed time wise
A. Snatch grip deadlift x 3 + hang snatch x 2 + Overhead squat; build to max for the day
B. Back Sqt – 1RM with 3 second pause in hole
C. Strict Press – 3RM for the day
D. 500m Row Intervals x 7; rest 1:45 (-1 second) off prior splits
E. DB SA Rows 8-10 reps x 4 sets each side
F. Assistance WOD
5 rds – NFT
100m shuttle farmers carry (70/53) KB’s
20 weighted sit-ups
30’ HS walk
400m Run @70-80%
2016 Comp Phase
A. Back sqt – 1rm w/ 5 second pause in hole + 3×3 @85% – no rest into A2
A2. Box jump x 3 – high ; rest accordingly
B. Clean (high hang mid thigh or higher ) – 5RM + 2×5@90%
C. Clean – 3 positional pull x 5 sets @100% of clean
D. 10 l sit rope climbs afap
E.
E. Reverse Hyper / Seated Good Morning
3 x 30 @35% OR 4-5 sets of 6-8 reps
F. Seated behind neck snatch grip press – 3rm + 2×3@90%
Those who can perform sotts press, please do so
Back squat w/ 5 sec pause
= 365#
3 x 3 @ 315#
*BJs @ 40in
High hang clean
5rm = 255#
2 x 5 @ 230#
3 pos clean Pulls @ 325#
Emom x 10
Odd: Airdyne
Even: 2 legless climbs
Reverse hyper
= done
Sots press
Heavy 3 = 135#
2 x 3 @ 95#
AM:
A. Snatch
-105
B. 4 rounds not for time
-completed
PM:
A. Back squat
-190
B. Strict press
-95
C. Rows
-1:38.2/1:37.7/1:37.7/1:37.8/1:37.9/1:37.8/1:33.9
(tried to hang with JP on the last one)
A. Snatch grip deadlift x 3 + hang snatch x 2 + Overhead squat: 68 kg(150#). Deads+one hang for 154#
B. Back Sqt – 1RM with 3 second pause in hole: 293#
C. Strict Press – 3RM for the day: 121 for 3. 132 for 1 *PR for both
D. 500m Row Intervals x 7; rest 1:45 (-1 second) off prior splits: 1:50/1:50/1:50/1:53/1:54/1:55/1:56
E. DB SA Rows 8-10 reps x 4 sets each side. Didn’t see this. Will make up.
F. Assistance WOD
5 rds – NFT
100m shuttle farmers carry (70/53) KB’s. Did last one at 70# because Lynn was right there and was going to do 53s. She made me go fast. 🙂
20 weighted sit-ups @25#
30’ HS walk *all unbroken
400m Run @70-80%
2016:
A-345 failed 360
B- 245
C-completed
D-didn’t keep track of exact time but it took a while
E-completed
F-120 Sotts press (wrist started feeling funky here so stopped and did drop sets)
Long day at work didn’t have much pep in my step today. Just keep grinding.
A.) 265 Raw, 285 gear, 295 raw 1RM, 335 Gear BS
A2.) 43inx3
B.) 255×5 PR
D.) 10 reps
F.) 85×3
A. Snatch Grip Deadlift x 3 + Hang Snatch x 2 + Overhead Squat; build to max for the day
60kg/132lbs
Failed 63kg/138lbs
B. Back Squat – 1RM with 3 second pause in hole
110kg/242lbs
C. Strict Press – 3RM for the day
45kg x 3
49kgx 2
D. 500m Row Intervals x 5; rest 1:45 (-1 second) off prior splits
1:52, 1:49, 1:54, 1:56, 1:56
E. DB SA Rows 10 reps x 4 sets each side – 45lbs