All Phases; get in what you can
1 or 2 session
A. Power Snatch – 3RM from the floor; NOT TnG + 2×3@90%
B. Muscle Snatch – 5RM + 1×5@90%
C. Snatch Grip DL – 5RM + 2×5@90%
D. Barbell Row – 5RM + 2×5@90%
*last week here, go big on these ; spend the time
E. Jerk Drives: @1rm of front squat for 5×5
F. 3 rds
750m row
50 double unders
25 c2B pullups
G. Core Work add on
Added an extra little amrap to work muscle ups while tired
power snatch
3rm= 215#
2×3@ 195#
Snatch pulls (2in deficit)
5×3@ 265#
Jerk drives
5×5 @ 375#
Metcon:
14:17
Core:
Emom x 10:
Odd: 8 strict t2b
Even: 12 GHDSU’s
A. Metcon with Tay Tay Bay Bay: 17:18.
B. Power snatch: 123. Not a joke. Idk what’s up. Shoulders couldn’t hold anything up.
C. Muscle snatch: 88
D. Snatch grip DL: 223
E. 153
*did all drop sets as written.
F. Jerk drives: 5×3@243. This was killing my back. I couldn’t come close to my 1rm
G. 8x:20 hollow rocks
A-200 last one was close
B-160
C-285
D-280
E- metcon 15:52
Ctb weren’t feeling great today and bar was slippery as hell with humidity and sweat
F-14 min emom
Odd 20 du
Even hs hold
G- forgot this up top jerk drives done at 350
A. 215
B. 155
C. 335
D. 235
E. Skipped
F. 21:46 slow but learned c2b with no gymnast wrapped. Sweaty show and avoided Rips. Unbroken dus
G. 25, 20, 15, 10, 5
Ghdsu
Pushup
280!!! On row!! Monster
Ps: 235 hips were slow today have more in me
Ms: 205×5 pr
Dl: 415
Row: 240
Metcon: 15:05
A. Mile run added to warm up
B. Power Snatch – 3RM + 2×3 @ 90%
58kg/127lbs
Drop sets: 49kg/107lbs
C. Muscle Snatch – 5RM + 1×5 @ 90%
47kg/103lbs – 2kg more then last week – PR
42kg/92kg
C. Jerk Drives: @ 1RM front squat for 5×5
106kg/234lbs
D. 3 Rounds
TIME: 18:42 I believe (give or take a few seconds). C2B were no bueno and breathing wasn’t so hot. C2B EMOMS are in my near future : )
E. Core Work add on:
2 x 25 GHDs
2 x :60 plank holds
A. Power Snatch. 175×3 PR but a bit ugly. 2x3x155.
B. MU SNatch. Up to 5×130 PR. 2x5x120.
C. SN DL 3x5x185 playing with new first pull set up. Harder than anything i’ve done in a while.
D. Jerk Drive 4x5x290/295.
E. 3 Rounds: 17:48 with 25 C2B first round, then 15 strict single C2B for rounds 2 and 3 since my hands were about to tear in 8 places.
Following a day behind
A. 3 RM Power Snatch- 210#, 2×3@ 190
B.Skipped Muscle Snatch
C.Snatch Grip DL- 355#
D.BB Row- 255#
E.Did 3×5 @ lower weights
F. Metcon in 15:22
G. Planks :60/:30 x 5