Am
A. Snatch – 3rm from blocks (knee height)
B. Muscle snatch- heavy 5 rep, 3 rep and single in 12 min of work
C. Weighted chin-ups 4×6 ahap
D 10 min row @60-70%
Pm:
A. MAP training per @80-85% – sustainable rds
AMRAP 8
100m run (done in 50m increments shuttle run)
200m row
30 double unders
Rest 3 min
AMRAP 8
1 legless rope climb 15′
3 deadlifts 315/223
5 box jumps 36/30
Rest 4 min
800m run x 3 rest 1:30 between
B. Assistance Work
Weighted ghd extension bar on back 3×10 with pause on last rep
+
Reverse hyper 3×25 @25% of your back SqT
+
3 x 5 tgu each side
One session :
A. Snatch – 3rm from blocks (knee height)
B. Weighted chin-ups 4×6 ahap
C. MAP training per @80-85% – sustainable rds
AMRAP 8
100m run (done in 50m increments shuttle run)
200m row
30 double unders
Rest 3 min
AMRAP 8
1 legless rope climb 15′
3 deadlifts 315/223
5 box jumps 36/30
Rest 4 min
800m run x 3 rest 1:30 between
A. Muscle snatch
155×5. 176×3. 195×1
B. AMRAPS
4+300
&
8+1
Did the amraps both in am then at night.
Am scores were
4+135
&
7+7
Ohhhh 85% 😉
A. 3 position snatch work
PM.
Wod 1
-4 +100
Wod 2
-7 +1
Accessory work
Completed
More snatching
Snatch at 85kg
Able to do the metcon with da boyz (justin and Andie)
Wod 1
4 + 100
Wod 2
6 +7 reps
Runs done
Assistant done
A-225 for double misses third but waited and hit it after
B-135/150/165
C- 4+230/6 even/runs done so legless rope climbs up are getting better for me but need to work on my descent- way to slow and waste too much energy
D- accessory work done
E- row done
Am: 30 minutes on airdyne
5 min legs
10 minutes 75%
10 minutes :30 sec ME :30 legs
5 minutes 60%
PM:
Snatch 3rm (went from floor)
215lb hit 225 for 2 missed third (no straps)
Wod 1:
4+ 100m run
Wod 2:
6+2
Runs completed
A. 205, hit 225 but kept failing at 2nd attempt
B. 5x 155 1x 175 muscle snatch pr on 1
C. Chin ups #35
D. Row done
Pm
A.
4+ row
Rest
6 flat legless feeling better
B. Runs down
Maybe it was 3 on that first amrap, after seeing your guys numbers…. and I rowed without strapping in
maybe like 87%…. the pm one, bit higher on portion #1 hahahaha Watching our CFF guys get hammered on last team day; I figured i may have to start training again 😉
good call on floor; more beneficial for you currently.
A. Snatch from blocks x3 worked up to 105 trying to get a full snatch iffy results
B. Chin ups x6 – Body weight, 5 lbs, 7.5 lbs (5), 5 lbs (5)
C. Running Metcon
8 min amrap – run 100 m, row 200, 30 d.u – 3 + 1 run, 140 m row
rest 3 minutes
8 min amrap – 1 banded m. up, 3 dlift 275, 5 bx jmp 36″ – 3 rounds
rest 4 minutes
Three 800m run with brief rest 4:50, 4:52, 5:09 …rough