Night hike…. Get outside!
Am
A. Snatch Grip Push Press – 1 PP + 4 OHS; build to max
B. Bench Press – to heavy triple + 1RM
C. Bent over barbell row 8-10 reps X 4 sets – heavy
Pm
A. Front squat – 1 rm with 1 second pause in hole. Them 3×3 @85% with pause each rep
B. 4 rds
1k row
30 cal bike
15 clean and jerks 135/93
Rest 4:30 between rds
C. Assistance Work
– athlete specific
Single Session:
A. Snatch Grip Push Press – 1 PP + 4 OHS; build to max
B. Front squat – 1 rm with 1 second pause in hole. Them 3×3 @85% with pause each rep
C. 4 rds
1k row
30 cal bike
15 clean and jerks 135/93
Rest 4:30 between rds
Press + oh 175
Bench 165×3
Didn’t max
Bent over row 105
Front squat 245/210
Workouts
8:40
9
9:20
9:30
????
A-250
B-285 3rm 300 1rm
C- fs 275 3×3 legs tired today
D- rows will be done tomorrow
E- metcon had to change up Bc of equipment
5 rounds 4 min each with 2 min rest
500m row
10 155hpc
50 dus
Max MU in remaining time (score is mu)
8/7/7/6/6
A. SGPP+ 4 OHS: 165#
B. Bench: 155# x 3/ 175# x 1
C. BB row: 95/95/105/105
*super set row with bench for time purposes*
D. Front sqt w/ pause: 225#
E. Drop sets: 191#- 3×3
F. 9:06/ 9:42/9:58/10:40 yeahhh about that 4th round… ????