Stephen
All:
A. 6 min ladder
Muscle Ups
SqT Snatch 135/93
2/2 4/4 6/6 8/8 10/10 etc
rest
B. OHS – 5RM + 3RM for the day
C. Clean Pull + 2 second pause at hang below knee + clean pull
D. 250m row x 10 ; rest :30 between; hard efforts – sustainable splits, stroke count etc
E. Assistance Work
Athlete Specific Bodybuilding focus
+
Scap Work and Upper Recovery Targeting
8 full rounds + 7 muscle ups in te round of 10
225 OHS with pauses for fun
Clean and jerk work up to 265
6 Min amrap: scaled m. ups, sqt sntch @ 115 2, 2, 4, 4 …
Ovhd Sqt 143×5, 153×3
Clean pull – hang 2 secs – clean pull … 245
Row 250 m w 30 sec rst x 10 – 54.4-57.1
Sunday 10/18
228 snatch single
Emom 2x
@155
Amrap 10
3 rounds + 29 (pesky frt rack lunges)
Amrap 6
3 rounds + 23
Milford wods
Easy power cleans at 225/245/255
Team of two on 2 mile run
Deficit HSPU + deadlift 21-15-9
14 mins. Good test run, only going up