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All Phases:
A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch
B. Snatch Grip Deficit Deadlift 5×1 HEAVY , but maintaining positions of your snatch (back angle, bar height etc)
C.
500m Row
30 Strict Pullups
500m Row
50 Strict Ring Dips (muscle up to start each set)
500m row
30 strict Pullups
500m row
D. Assistance Work
4 x :30 waiters carry each arm
4 x 10 ghd back ext (bar in back)
4 x long effort HS holds. Positional based. Middle fingers forward , shoulder width, head through , hollow.
3 x 8-10 strict t2b
Then super set 4-5 sets of
Bicep curls (your choice rep scheme)
Tricep ext (your choice how)
Still away. Did the pulls. A class workout then the accessory.
A. Done at 172#
B. Up to 209#
C. 29:48. Slow but happy I could do it.
A- done
B- 275/285/295/305/315 kept good position
C- added in push jerks I missed this week
250#
D- 17:19 tried to keep all 500s sub 1:45 to push aerobic piece of workout
E- will do accessory work tonight at home
Finally caught up from vacation minus the 15 minute run test likely will be done tomorrow
Was in Maine. Had to hit a hotel WOD
Hope this is BP approved
3 Rds
20 DB Thrusters (50)
15 Burpees over DB
100M Run
Rest 5 Mins
3 Rds
30 ALT DB Snatches (50)
20 Reverse DB Lunge
10 Sit Ups
100 M Run
Rest 5 Mins
21-15-9
DB Push Press (50)
Goblet Squats (50)
50 Double Unders
Completed in 36 minutes