Jon See
Am
A. Snatch Grip Push Press – 1 PP + 3 OHS; build to max
B. Standing strict press 5×3 @80-85% of 1rm
B. 3 rds
30 wall balls 20/14 to 10′
15 power snatch’s 95/63
20 Cal Row
Pm
A. Front squat – 1 rm with 2 second pause in hole. Them 3×3 @85% with pause each rep
B. Emom X 10
Odd: 15 cal bike
Even: (-2) muscle
Ups
C. 20 min bike
:35 hard / :25 easy
D. Assistance work
One Session:
A. Snatch Grip Push Press – 1 PP + 3 OHS; build to max
B. 3 rds
30 wall balls 20/14 to 10′
15 power snatch’s 95/63
20 Cal Row
Rest
C. Emom X 10
Odd: 15 cal bike
Even: (-2) muscle
A. PP+3 OHS 176#/80kg
B. 5×3 strict press 96#/44kg
C. 13:28
3 rds
Wallball/snatch/row 10:22
Front squat pause 231
Then 85%3×3
Emom 10 did 4 muscle ups each set w/ 10 Cals (I was being a wimp. Won’t happen again ????
Bike 35/25 x10 minutes
A. 245
B. 155
C. 400
D. 12:20
E. 4 mu’s the 15 cal was hard to keep
F. 253 cal in the 20 minutes
A-pp-ohs 245
B- press 160-165-170-175-180
C-320 Fs
D- 10:57 no legs today on rower
E- no bike at gym so did 15 cal rower instead
15/6mu odd/even
F- biked at home on AD
G-accessory work done
Came in at 130 pm and did everything out of order!
With the squad
Front squat
160 aka 352
Back offs at 136kg
Muscle up bike torture
15 Cals a round
10 Mu/ 6/5/5/5
Following that 3×5 muscle ups with JPWiz and Chase
Wall ball metcon
9:49
3 rounds
5 bb good mornings
5/5 back rack step ups
95lbs