Friday, 112119

  
Chase, 352lb Clean
Am

A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work 

B. Clean + FS + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work 

C. Back SqT – 5Rm w/ 2 second pause each rep 
Pm

A.  Afap

500m row 

Then,

3 rds of 

12 deadlifts  185/123

9 hang power cleans 

6 shoulder to overhead 

Then, 

500m row 
***Assistance Work – NFT (done whenever you can today. Can break up when needed)

Resistance Bear crawls – 40′ X 56 rds. *worhwr band around u with partner or dragging a sled 

+

:30 OH holds with barbell – X 4-5 sets –  athlete chooses weights  *can jerk if up there or just rack high and get overhead for the support 

+

10 min on l sit legless rope climbs 

+

10 min Scap work 

2 thoughts on “Friday, 112119”

  1. A. 245, missed 255 twice
    B. 300 power clean
    C. 390

    D. 11:02 meh cycled ok treated it like dt getting all sets unbroke
    E. Most

  2. One Session
    A – Split Snatch to 165
    B – 5rm b. sqt w 2 sec pause, 250
    C – Metcon – 500m row, 3 rnds of DT at 145, 500m row, 14:06

    Some of the aux work

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