500 X 2
Am
A. Complex: Snatch Grip Push Jerk + 2-3 OHS; build to max
B. Weighted Pushups 5 x 10
C. Bent over barbell row 8-10 reps X 4 sets – heavy
pm:
A. Front SqT – 4RM @30X0 + climb to 3-5 heavy singles for the day
B. 10 ub muscle ups + 500m Row AFAP; rest 9-12 minutes based on getting the UB sets. *set this accordingly for levels X 3 sets.
C. Assistance Recovery work
AM:
A. OHS
-137 x2
B. Deficit hspus (box)
-6/5/6
C. Bent over bb rows
-80×10/85×10/90×9/95×10
PM:
A. Accessory work
B. Wod
1-2:17
2-2:18
3-2:11
One session-
Fs-270 with tempo
Worked up to 320 single
Ohs- 255 jerk felt iffy today and shoulders wonky so stopped there
Rows and push-ups done
Wod-
2:29/2:26/2:29
UB mu but not quick lost time bc got swinging on rings and lost rhythm
Add on 10 minute emotm
Odd 250 m row (sub 1:45 pace)
Even max shoulder taps in two attempts
Back extensions and seated good mornings
Am:
A. 80kg x 2
B. 15 kg weighted push ups
C. 105# barbell rows
Pm:
A. 90 kg x4 @30×0
Built to 105kg for heavy single
B. 2:47/2:40/2:46 (10 UB MU/500 m row)
OHS
Hit 265
Failed 285 on second OHS
Weighted push ups
25/25/25/35/45
No front squats
Hip has been killing me during squats
Muscle ups
Only had 15 minutes to do this
Got all 3x done can’t remember all my times but did the first round in 2:24
Let’s grow!