Nicholas back from his vacation
those with any back soreness or issues from granite games; be smart today!
A. Clean – 3RM + 2×3@90% *building last week
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed)
C. Barbell Bent over Row – 5RM ; straps allowed
D. Map Training – 70-80%; smooth movement today; take it a back a bit with your output
amrap 15
400m Run
7 c2b
6 t2b
5 pullups *the above try for complex staying on the bar
12 alt kb snatch’s (70/53)
rest 8 min
amrap 10
300m row
20 ghd sit-ups
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets
Opens Comp Phase:
A. Clean – 3RM + 2×3@90% *building last
B. Barbell Bent over Row – 5RM ; straps allowed
C. Map Training – 70-80%; smooth movement today; take it a back a bit with your output
amrap 15
400m Run
7 c2b
6 t2b
5 pullups *the above try for complex staying on the bar
12 alt kb snatch’s (70/53)
rest 8 min
amrap 10
300m row
20 ghd sit-ups
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets
A. Clean – 3RM + 2×3@90% *building last : 160# Pr! -Power Clean, ds at 144#
amrap 15 : 3 plus 100 m, 1st set all unbroken!, 2nd and 3rd set unbroken c2b, and t2b, then pull ups
400m Run
7 c2b
6 t2b
5 pullups *the above try for complex staying on the bar
12 alt kb snatch’s (70/53):35#
rest 8 min
amrap 10 : 2 plus, 300, plus 15.. Finished 20 after buzzer.
300m row
20 ghd sit-ups
10 DB g to overhead 45/35:25# didn’t realize weight was 35# ��
10 min du practice…
A. 275 :/
B. 345
C. 255 pr
d. Hands didn’t like, was a big pussy
e. #35 w/ :45 rest
A. Cleans
-148
DS-133
B. Clean pulls
-170
C. Bent over rows
-125
D.
-4+412
-3+305
E. 5 rounds
300m row
20 air squats
10 push-ups
F.
-snatch work
A. Cleans at 207, drops at 187
B. Pulls at 253
C. Rows at 153, drops at 143
D. 3+408/2+36(did 15 cal AB) instead of row. No rowers in yet.
E. Planks at 35#