Competition:
am:
A. Emom x 10 x 2-3 tng power Snatch’s
rest / warmup clean and jerk 5 min
B. EMOM x 10 x 2 tng Power Clean + Push Jerks
**A & B, start 70%, stay or climb a few; intent of the day here is speed and movement
C. EMOM x 10
odd: 1 legless + 1 rope climb
even: 30-40’ Heavy Yoke Walk
pm:
A. AMRAP 3 min x 5
3 hang power cleans (155/108)
6 ring dips
9 air squats
rest 1:30 between AMRAP’s
B. 800m run x 4; rest 1:30 between ; aerobic efforts here today
C. 10-15 min of Assistance Work (athlete specific)
D. 10-15 min of Recovery Work
Performance:
A. Emom x 10 x 2-3 tng power Snatch’s
rest / warmup clean and jerk 5 min
B. EMOM x 10 x 2 tng Power Clean + Push Jerks
**A & B, start 70%, stay or climb a few; intent of the day here is speed and movement
C. AMRAP 3 min x 5
3 hang power cleans (155/108)
6 ring dips
9 air squats
rest 1:30 between AMRAP’s
AM: (Work Globo)
1) 4 x 800m Runs
= done (on treadmill)
2) Assistance work
3 rounds:
12 seated double dumbbell rows (40#)
10 DB curls into arnold press (25s; controlled movement)
3) Recovery
10 min hike (w/ 22# vest)
= treadmill at 15% incline tough walk
A. EMOM 10 X 3 tng snatch (5 sets @95, 5 sets @ 100)
B. EMOM 10 X 2 tng PC+PJ @ 125
C. AMRAP 3×5
5+3
4+12
4+6
4+3
4+4
**ring dips got hard fast 🙁
Am
A. Worked up to 110# for last few sets
B. Worked up to 154#
C. Done. Used 11k to each side for yolk.
Pm
A. Unsure how many rounds but was moving pretty fast. Whatever tori got I was almost a round ahead ????????
B. 800m runs. Done.
A-finished at 185(3)
B- 205 first 5 min 225 last 5 min
C- done
D- metcon 6/6/6/6/6+1
F- muscle up add on
G- ten minutes bike 30/30 for cool down
Will run tomorrow in sun
A- finished at 185 for double
B- 225 for 6 235 for 4
C- will add in
D-5+9/5+9/5+6/5+6/5+9 (air squats… ouch)
2;30 on 1:30 rest on assault bike. Will add in running
Ask Juan I worked out with him
75-80-85-90kg on snatch for doubles
90-95-100 on CJ
Team legless rope climbs
Metcon
all 6+ 1-3 ish reps . Ring dips got nasty
Ghd sit up add on
It’s true…momma’s too fast for me! ????
A – 10 min emom p sntch 2×6 @ 105, 2×4 @ 125
B – 10 min emom p. sntch + p. jrk x2, 2×10 @ 135
C – Metcon 3 min amrap: hng p. clns at 155 – rest 1:30 x5: 2+2; 2+6; 3; 3+1; 3+3