Teammate Tuesday Throwback
Competition:
Am:
A. Snatch – 3rm tnG + 5rm tnG
B. Power Clean + Push Jerk + Split Jerk; build to max in 12 min
C. 10 min on bike :30 on hard :30 on easy
Pm:
A. Running Clock
3 rds of,
21 cal Bike
11 Deadlifts 275/183
21 box jumps (24/20)
rest 5 min
1 rd of,
100 double unders
35 GHD situps
15/12 muscle ups
rest 5 min
1 rd of,
20 kb swings (70/53)
40 c2b
20 kb swings
40 wall balls
B. L sit Work – accumulate minutes; building on prior
C. 5 min of snap work (small plates today) I’s Y’s T’s etc
Performamce:
A. Snatch work above
B. PM above
Snatch
3rm = 235#
5rm= 220#
PC + PJ + SJ in 12 min
= 295#
Conditioning in an hour or so
Still got some head cold thing going but it’s getting better. Did rowing today to make up for yesterday.
One session-
5rm snatch- 205
3rm-210
Pc pj sj 260
Rows- 1:39 across (tried to stay consistent snots blocking nose)
Metcons (used rower no bike)
8:32/4:50/6:28 pull was gone by last section (29:50) total time
Accessory done
Barbell work was no good today lol. Did some percentage work
3rm 85
5rm 80
PC complex 105 (again whack day on the barbell)
Metcons
8:40
13:40-17:28
22:27-29:17
Third workout pull was shot! Hit the 15 MU unbroken on wod 2
A – Snatch triples, worked up to 95
B – Triple Metcon
1 – 3 rounds 21 cal row, 11 dlift @ 255, 21 bx step ups 24″ 14:40
rest 5 min
2 – 100 D.U. 35 v.ups (need work here), 5 strict purple band m.ups 9:20
rest 5 min
3 – 20 kb 2 pood, 40 pull ups, 20 kb, 40 wb 20 lb 9:42
… tiring