am
A. Deadlift x 2 + PC x 2 + Push Jerk + Split Jerk; build in complex
B. Front SqT – 1RM w 3 second pause in hole + 3×3@85%
C. 10 min on bike @70-80%
pm
A. 5 rds afap
10 burpees
6 muscle ups
rest 7-10 min
4 rds
5 hang power clean
5 shoulder to overhead
5 front squats
*athlete choose weights – make this HEAVY and have some fun with it. unbroken rounds be end goal for all, but at heavy weight. Think “DT” feel
B. Athlete speficic weakness training with shoulder / scap recovery
198 complex
210 front squat pause then 85%3×3
Muscle up burpees 8:25
Cleans push press front squat 143# 7:00 ????
Got in at 130 and got to hop into thePM session with the Warriors
Mu up wod
5:23
Went to do the clean wod but Coach Chase told me to do the strength work first.
DL complex 260 lb
FS 3second pause @ 150kg
(Legs must still be at the competition lol)
% @ 127 3×3 with a 3 second pause at each rep
Barbell wod
6:06 @185
Front rack Lunges at 135 to force feed the legs
Fs-315
Complex-260
Mu WOD- 6:57 shoulders blew up here MU weakness in full effect
Barbell wod-@205 9:22 ouch that hurt
Bike done at home
Accessory work done
11am-12pm:
A. 83 kg/ 183#
B. 85 kg/ 209#
C. Done
1 pm:
Burpee/ MU: 7:50
Barbell wod @125#: 5:22
One session poorly planned out
A. Metcon:
5 rounds: 10 burpees to a plate (throwdown practice) 3 m.u. (generally on purple band. Began attempting one to start each set, failed once, managed 3) – 12:00 minutes
10 min rest
4 rounds: 5 hng clns, 5 sto, 5 frnt sqt @ 135 – 8:05 … only managed the first round unbroken
B. Complex 2 dlift, 2 p. clns, splt jrk + p. jrk … worked up to 165.
C. F. Sqt w 3 sec pause: 215, drops 3×3 @ 185