Chase
All Phases:
WL Intense
A. Snatch to heavy single (blocks at knee) 1+1 ; each rep with OHS
B. Snatch Balance 5×2, 3×1
C. Snatch Deficit Pulls 5 sets of 2 reps @100-103%
D. Sustainable Rds *goal
400m Row
20 cal bike
1-2 legless rope climbs 20’ (if you have the height)
10 Power cleans (185/123)
5 burpee muscle ups
rest 5 min x 4
Assistance Work
E. 4 x 30-40’ OH Yoke Walk; (you choose weight; focus on stability and smooth walking)
F. 400m Back Rack Walk (bodyweight on bar) *if you drop , clean and get to back again
G. 5 rds
12 alt db hammer curls
:30-:45 plank on dumbbells *rotate dumbbells out, palms fwd, for external rotation and focus on elbow extension
Worked Up to 95 kg. Near miss 100 2x.
Snatch is feeling much stronger!
Snatch Balance
Running a little behind schedule and shoulders smoked from yesterday’s WB’s
3×2 done @ 100 kg
C. Snatch Deficit Pulls 5 sets of 2 reps @100-103%
Done at 106 kg
D. Done RX with 2 20″ legless rope climbs
Round 1: 6:17
restart at 11:17
Round 2: 18:11
Restart at 23:11
Round 3: 30:02
Restart at 35:02
Round 4 and Finish time 40:02
Squats from yesterday this morning. Went so so
Pm-
A- 240 PR
B-worked up to 255 for one
C- pulls done
Switched up order BC classes were using space I needed
D- oh walks with yoke
E- back rack 400m walk forgot to time it oops dropped it twice (200#)
F-no bike at gym so guesstimated a running distance around 300m (may have been a bit far) for after row also did 2 rope climbs each round bc they need work
41:02 total time
This week is wrecking me ????
Being smart with shoulders and still modifyin this week.
1. Complex of snatch pull from: hip, Below knee, floor; worked up to 205#
2. Snatch balance 2×5 @ 95#
3. Deficits 5×2, 205#
4. 4×40′ OH walk with 155# BB
5. 400m BR BB, 185#. Does 1x @300m
6. Metcon
400m run (no erg)
20 cal airdyne
10 strict TTB (no rope)
10 p clean, 185#
5 strict C2B
4:34,4:29,4:37,4:42
Had to modify workout again because of time and equipment.
Snatch + snatch balance: 225 (which is PR from blocks but was so ugly it shouldn’t count)
Pulls done at 255 – superset w/ 3rm bench 1″ above chest – 265
Did 200m run instead of AD and 10 strict chin ups instead of rope climbs on metcon.
First round was 4:16 (not sustainable) second round was 5:16 (much more comfortable).
Had to leave after this. Gym closed on me.
Came home and hit banded curls, tris, scaps and L sits. Did some shoulder taps as well. Not very good at those though.
4 rds
5:14/5:42/5:39/6:05
Then
1k row x 5 later On with chase. Rest 5 between
Emom x 10 legless rope climb races
Finish time was 37 something *•^ whatever above worked out to be with the rest between