Corinne – 235# Split Jerk
Deload Week – follow accordingly as we lead into after the holidays and a Regionals mock / test weekend.
Happy Holidays
A. Power snatch + hang SqT snatch + ohs ; 80% of your 1rm snatch for 7 singles in this complex
B. Front SqT – Emom X 8 X 3 front squats @75%
C. Emom X 30
Minute 1: 15/12 cal row
Minute 2: 12 alt KB snatch’s 70/53
Minute 3: 9 c2b Pullups
D. Assistance work
Reverse hyper 3×25 @25% of your backsquat 1RM
+
30′ OH yoke walks X 4-5 sets
*scale accordingly to barbell
+
3 rds
20 banded Scap squeezes
20 weighted Situps
:30 belly to wall hs hold
Snatch work
= 210# across sets
Front squats
= 280# across sets (building my legs back up slowly but surely)
This morning when I checked it said emom x 32 so I did emom x 33 (now I see its 30, extra round never killed anyone)
= done (felt decent, those long type emom’s are just a good mental grind)
Assistance work this PM
AM:
A. Snatch complex x7
-100 across
B. Front squat EMOM x8
– 140
C. PM accessory
-completed
PM:
EMOM x30
-completed
88 across
Front squats real light. Trying to get this hip right
Metcon done
Let’s grow
Snatch percentage work: 68kg
Front squat Emom: 90kg
Emom.. modified but completed.
A. Built to max for snatch complex: 65kg
3 drop sets at 55 kg
B. Front squat EMOM: 80 kg
C. EMOM Done
D. The 3 rounds of accessory work done
190 across
265 done
Emotm done
Assistance work done