A. Clean – 3RM + 2×3@90%
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed)
C. Weighted Pullup Complex> Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets
D. map training @80% output – sustainability start to finish
amrap 11
10 cal bike
10 hang power cleans (115/83)
10 box jumps (30/24) step down
10 t2B
rest 5 min
amrap 11
400m run
15 kb swings (53/35)
1 legless rope climb
30 double unders
E. DB SA Row 6-8 reps x 4 sets each side
F. Plate reverse fly’s (bent over) 3 x 12-15 reps
A. Clean – 3RM + 2×3@90%: 203, drops at 187
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed): done at 252
C. Weighted Pullup Complex> Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets: 25#: 6/6/5/3
D. map training @80% output – sustainability start to finish
amrap 11
10 cal bike
10 hang power cleans (115/83)
10 box jumps (30/24) step down
10 t2B
4+20
rest 5 min
amrap 11
400m run
15 kb swings (53/35)
1 legless rope climb
30 double unders
3+400 off on run. *subbed ten kipping pull-ups for legless because I did not have a rope to climb today. Worked on hip kip, pulling and grip.
E. DB SA Row 6-8 reps x 4 sets each side: 50#
F. Plate reverse fly’s (bent over) 3 x 12-15 reps: 5#
A-250 power clean Bc tweaked back this morning doing pulls. Will keep eye on it next few days and be smart
B-pulls done
C- 70# every round then 15/15/13/12/11
D-no bike and back was iffy so took it easy on these 4+10/2+1swing had to row 500m Bc running didn’t feel good on back
E-100# done
F-done
G- every 2 minutes for 10 minutes 1 legless rope climb
Decided to do 2 sessions to fit in everything and rest…super sore from yesterday!
A. Clean – 3RM + 2×3@90%
185# (tng)
Drops at 165# (tng)
B. Clean Pull (had to go from the ground because blocks were outside and it was raining) 5 reps x 4 sets at 110%
(215#)
A. Back Sqt 5×3 @80% (195#)
B. Weighted Pullup Complex> Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets
30# (med ball in between feet)
9/6/6/5
Biceps were cramping up big time!
C. map training
First part 4+4
Second part 2+200
Holy sweat!
A. Clean 3RM + 2×3 @ 90%; 253# PR + 220#
B. Clean pulls 4×5@308#
C. Pull-ups:
25# + 10
30# + 9
35# + 7
40# + 6
D. Amrap 11
4rds + 30
See you’re figuring out how to pace! Good job muchkin
Clean 3rm #345 PR for two and three***
drop sets @ 315
Heavy 3 at #100 each time
10
10
10
10
4+20
No rope 3 rounds
am:
A. EMOM Power Clean with 5 second pause below knee on way up.
– 185-205-225-235-245-255-265
B. Deadlift singles up to 385 emom x 8
C.
10 cal bike
10 burpee box jump over
10 hang power clean (155)
rest 3 min x 4
pm:
A. SqT Clean singles up to 130kg 286….triple at 253
*easing way back in
B. comp phase wods
1st amrap 11 5+6
2nd amrap 11 4+200m
A. Clean – 3RM + 2×3 @ 90%
80kg/176lbs (failed 85kg/187lbs on third rep)
72kg/158lbs
B. Weighted Pullup Complex: Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets
15lbs
C. Map training @ 80% output – sustainability start to finish
First AMRAP 11: 4+10 calories
Second AMRAP 11: 3 + 100m Run
D. DB SA Row 8 reps x 3 sets each side
40lbs