Nick Daher
All Phases:
A. EMOM x 20
Power clean + Push Jerk ; x 2 reps – not TnG
Start at approx 70% of your 1RM PC + PJ and build. Technique / Positioning is #1 priority
B. Clean Pull 5×1 @100% of your Clean ; rest 2 min
C. 2-3 rds
500m row
40 double unders
30′ FR Walking Lunge 185/123
20 Pullups
10 Hang power clean *same bb
5 muscle ups
1 leg less rope climb 15′
Rest 5 min btwn rds
D. Assistance Work
Seated on ground good morning work 6-8 reps x 4 sets. Start light here
DB hammer curl alt arms 8-10 reps x 4 sets
DB overhead tricep ext (both hands) 10-12 reps x 4 sets with pause in lock out
3×20 weighted sit-ups
3×20 side to side v up twist (use wall ball to touch to left and right of ur torso)
Light tgu work – 6-8 reps each side
EMOM PC+PJ
80/80/80
82/83/84
85/86/87
87/87/87
88/88/88
88/90/90
92/92
Zero Misses
Clean Pulls Done 5×1 @ 308
Metcon done RX
6:03 First Round
restart at 11:03
18:29 Second Round
restart at 23:29
Finished 3rd round at 30:30
pulling strength went bye bye lol
So decided to legitimately deload and back off this week so cut the programming down a bit
A. EMOM x10- PC+PJ x2 at 185#
B. Skipped
C. Metcon- 2 Rounds (6:24;6:44)
500m Row
40 DU
30′ Fr Walking lunge 135#
20 Pull ups
10 HPC 135#
5 MU
D. Assistance work done, threw in some decline bench as well.
A. 205 emom was spicy
B. 345 pulls felt good
C. Metcon 33:46 rx
Accessory work ✔
A-90/93/95/100/101/102/103/105 did jumps every 4 minutes then last 4 minutes jumped every minute
B- will do pulls tomorrow
C- finished at 33:00. Too much rest before rope climbs and my HPC sucked. Third day in a row training feeling beat up a bit.
D- assistance work done
A. Ended at 170#. Jumped 2kg every three rounds or so based on positioning.
B. MetCon: 38:06. Gymnastics felt good. Happy to finish. Super fun workout.
C. Accessory work completed at CFH.
A) 185×2,205×2,225×13,245×1
B) completed 315 no belt
C) Metcon: rnd 1- 5:50
rnd 2- 7:05 stopped
Add-on 4x500m row w/ 60 sec rest at 1:48 trying to work on pacing and staying consistent
A. EMOM x 20
Ended at 75kg/165lbs – No belt!!
B. Clean Pull 5×1 @ 100% of your Clean
93kg/205lbs
C. 3 Rounds – Not the best performance but definitely a fun one to chip away at. HPC, muscle ups and rope climbs suffered a wee bit today.
TIME: 33:42