Monday, 071315

  
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  


7 thoughts on “Monday, 071315”

  1. 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

  2. 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

  3. Madeline Senkosky

    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. 

  4. 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

  5. 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

Leave a Comment

Your email address will not be published. Required fields are marked *