Lynn
Am
A. OHS – heavy 5 rep for the day. Then heavy single with long pause in the hole. Have some fun with this whole being safe / smart
B. Back SqT – 3 reps @ 80% x 5 sets – resting :90 between
C. Emom x 10 x 3 power snatch’s @60-65% tng
Pm
A. After general warmup
1 mile @60-70% ish
1 mile TT @ pace.
*meaning don’t go nuts last x for a time
And not be able to perform this afternoons workout. So, pace! Suggest for
Those who don’t have, to get a decent watch for this diff as we progress the year
B. Cool down recovery – take active measures to recover
C.
10 clean and jerk 225/133-148
20 cal bike
30 GHD sit-ups
40 wall balls (20/14)
Rest 10 min x 2 rds
D. Recovery / maintenance
Opens Comp Phase
A. OHS – 5 rep + long pause single max
B.
10 clean and jerk 225/133-148
20 cal bike
30 GHD sit-ups
40 wall balls (20/14)
Rest 10 min x 2 rds
C. 1 mile hard effort time trial (relative)
D. Recovery
A. 245
B. 265
C. 345
D. 135
E. 7:36
F. 25:59
Am
A. 400m run x 5 (1:44, 1:47, 1:52, 2:01, 400m at recovery speed)
B. OHS – heavy 5 rep for the day (165#)
C. Back SqT – 3 reps @ 80% x 5 sets (196#)
D. Emom x 10 x 3 power snatch’s tng (88#)
E. 10 clean and jerk (140#)
20 cal bike
30 GHD sit-ups
40 wall balls (20/14)
(7:04)
Only had time for 1 round!
afternoon session:
A. 1 mile at 7:50 pace;
rest 3 min
1 mile Time Trial = 5:57 PR
B. 2 rds
10 clean and jerk 225
20 cal bike
30 ghd situps
40 wall balls
rest 10 min btwn
times 6:35 & 5:30
*wall balls UB each round. coasted a bit to much on the first 225 clean and jerks.
Late night:
3k row recovery
Am
A. OHS – heavy 5 rep for the day. 183#
B. Back SqT – 3 reps @ 80% x 5 sets – resting :90 between @ 233#
C. Emom x 10 x 3 power snatch’s @60-65% tng @ 93#
Pm
A. After general warmup
1 mile @60-70% ish: 7:15
1 mile TT @ pace: 5:00
**Clearly wasn’t a mile, even though my trail said it was
C. MetCon at 148:
Round one: 6:00
Round two: 6:15
Total time: 22:15