Tori
Week 2
am:
A. 500m Row x 6; rest 2:45 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%; building
C. Overhead Yoke Walk 30’ increments x 5
pm:
A. Push Press 3RM + 2×3@90% building
B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here
C. 10.8.6.4.2.4.6.8.10
thrusters (95/63)
bar facing burpees
E. 4 rds assistance work
15 band scap squeezes
20 weighted situps
10 db sa rows (each side)
12 band tricep press downs
Opens Comp Phase
A. Push Press 3RM + 2×3@90% building
B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here
C. 10.8.6.4.2.4.6.8.10
thrusters (95)
bar facing burpees
D. as much assistance work as you have time for
Screenshot..
A. 500m Row x 6; rest 2:45 min between
Average 1:41 each round
B. Split Jerk 3RM + 2×3@90%; building
242 for 3rm + % work
10 minute rest then PM work
A. Push Press 3RM + 2×3@90% building
205 3rm + % work
B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here
275
C. 10.8.6.4.2.4.6.8.10
thrusters (95)
bar facing burpees
Will do metcon after work
A. Row: 1:39
B. Skipped
c. Skipped
D. 225 sholder felt funny on push press
e. 275, couldn’t rest bar on back
F. Metcon 9:31
A. 1:56/1:52/1:52/1:52/1.52/1.51 (more than -1 from last week and consistent for all)
B. 204, drops at 187. Huge PR here. Last week I did 187
C. Yoke x3, yoke+10kgx2A
A. 165 + drops at 150
B. 231
C. 6:09
Felt beat today. Didn’t do extra work. Will do accessory lifts and core work tomorrow.
Thruster burpee wod
7:13
A. Split Jerk 3RM + 2×3@90%; building
85kg for 2 (would have been 5# PR)
82 kg for 3
B. 10.8.6.4.2.4.6.8.10
thrusters (65)
bar facing burpees
(8:10)
C. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc.
90 kg (trying to get rid of bouncing out of the hole)
D. 4 Rounds:
20 cal row
15 wall balls (20#)
10 Hang Power Cleans (rounds 1&2 @ 113#, rounds 3&4 @ 123#)
(16:24)
E. EMOM x 10
Odd: 10 cal bike
Even: 4 strict + 4 Kipping HSPU
A. Push Press 3RM
71kg/156lbs x 2
B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here
105kg/231lbs
C. 10.8.6.4.2.4.6.8.10
TIME: 7:58 (finished about :40 seconds after Juanald)
D. 4 Rounds assistance work
15 Band Scap Squeezes
10 Weighted GHDs (10lb ball)
10 DBS A Rows (each side) – 40lbs
12 Band Tricep Press Downs