Jon See – with his mid set stretches
Competition (for those who have the time for double sessions and are looking to compete at higher level)
Am:
A. Every :90. Hit heavy triple push press starting at :70% Til failure. Climbing by 5-10# each. Be smart here
B. Behind neck snatch grip push jerk with 7-10 second hold. ; build to max
C. 14 min bike
:30/:30
Pm.
A. Snatch balance – heavy triple in 12 min with 3 second pause in hole each rep
B. MAP
AMRAP 6 ; sustainable throughout 85-90%
3 strict Hspu (deficit – those can maintain)
6 cal bike
9 hang power clean 95/63
REST 3 min
AMRAP 6 : same sustainability here
30′ hs walk
200m row
10 suit case step ups alt legs 53/35’s
REST 3 min
AMRAP 6
3 power clean 155/108-113
6 push-ups
9 air squats
Performance: (those looking to compete but are hitting one single session per day, with Opens and overall CF Competition in mind)
A. Every :90. Hit heavy triple push press starting at :70% Til failure. Climbing by 5-10# each. Be smart here
B.MAP
AMRAP 6 ; sustainable throughout 85-90%
3 strict Hspu (deficit – those can maintain)
6 cal bike
9 hang power clean 95/63
REST 3 min
AMRAP 6 : same sustainability here
30′ hs walk
200m row
10 suit case step ups alt legs 53/35’s
REST 3 min
AMRAP 6
3 power clean
6 push-ups
9 air squats
What’s the weight on the power clean in the last amrap 6?
135
I see 155# up there now. Thank you Jon
One Session – this is me at about 90%
P. Pressx3 145, failed at 155
Metcon
6 min amrap – strt hspu (1 cushion) 3, 30 d.u., 9 hang p. clns @ 95 – 3 + 1 (I think)
rest 3 minutes
6 min amrap – 30′ hand stand walk, 200 m row, suitcase step ups 20″ w. 44s 1 + walk, row, 7 step ups
rest 3 min
6 min amrap – 3 p. clns @155, 6 p.u., 9 air squats – 6 + 2
AM:
A. Push press ev. :90
-130
-132 x2
B. Snatch grip push jerk
-155
C. Bike
-completed
PM:
A. Snatch balance x3
-110
B. WODs
-6 +3
-3 +30′
-11 +13
A. PP up to 135×3 (hit 140×1)
B. SGPJ 170#
C. Snatch balance 155#
D. MAP work
AMRAP 1- 6 rounds (no deficit)
AMRAP 2- 2+125m into the row
AMRAP 3- 8+9 @113#
PP – 135, got 145 X 1 PR!
Land mine presses (wrist still weird) and held dumb bells over head.
Bike – done
Back squatted instead of snatch balance
1. 5 rounds
2. 2 + hs
3. Somewhere around 8-9? Lost count, I was two behind JP!
Push press
Triple @ 255#
Snatch balance
Triple w/ the 3 sec pauses
= 280#
Snatch push jerk + hold
= 315#
MAP Work
1) 6+ 9
2) 3 + 30ft
3) no clue (lost count)
PP triple: 191
BTN snatch grip push jerk: 253
snatch balance triple: 154
bike: completed
Wods:
5+ 7 @83 pounds and a 45+25 deficit.
3 + HS walk
11 + 11
Push press 225 with class
Btn snatch grip push jerk 286. Fail 300
Wods
6 full (45+10)
3 full
No idea :/ probably 20-23 rounds
A. I can’t read and I did a single E:90, 135# (5# jumps) up to 185#, 190#F
Class Metcon: “Nate” 11+6
B. Behind Neck PJ + 7 sec Hold: 195# /205#F
C. 14 min AD: 288cal
5×5 Back Squat: 33×1- no knees caving in allowed: 170#x2/175#x2/185#
AMRAPs:
a. 5 full rounds
b. 2+(HS walk + 24m)
c. 9+10
Wednesday 12/20/15:
A. PPress 3rep every 90 sec. started at 145. Made 215, 1 at 225 trying to keep up with the big Matt
B. Snatch Push Jerk + OH Hold: Up to 245.
C. 6 min AMRAP: 3 SHSPU, 30 DU, 9 HPC 95: 4+1 SHSPU.
rest 3′
6 min AMRAP: 30′ HSWalk, 200m Row, 10 step up: 3rnds +30’+200m+1
rest 3′
6 min AMRAP: 3 PClean 155, 6 Push up, 9 Squats: 6+1 with tempo air squats (focus on knee alignment and hip position).