Competition:
Am
A. Snatch – 3 positional. From top down ; build to max
B. SqT Clean + hang SqT Clean + 2 front squats ; build to max
C. 10 min on bike @80%
Pm
A. @110%
Row 300m
15 KB swings 70/53
50 double unders
25 box jumps 24/20
50 double unders
15 KB swings
300m row
Rest 10 min X 2
Rest
B. Odd Work:
AMRAP 10
1 legless ripe climb as high u can
30-40′ yoke Carey (as heavy as possible- athletw chooses weight
200m ski erg
AM (Work Globo)
1) 10 min bike @ 80%
=done
2) 4 sets:
10 lat pull downs
10 seated cable rows
*rest
(superset mvts)
3) Good Mornings
4 x 10 @ 45, 65, 85, 95#
Back to reality!
Am:
A. 60kg
B. 85kg
C. 10 min on bike done (90 cals)
Pm:
A. 5:59/6:20
B. 3 + 170 m on ski erg (holy triceps)
*Made it to top of the rope first round..little lower each time after. Used 10 kg plates for yoke walk.
Going to take it easy on the shoulders this week.
AM
A. Snatch 3 position snatch pulls
B. DL 3×3 @190
C. 10 min bike
PM
A.
25 cal bike
20 Russian KB swings
25 box jumps
20 swings
25 cal bike
x2 rest 10min
-4:49
-4:42
A. Snatch – 120
B. Clean – 165
C. Workout at ~80%
6:05/6:05 * DUs were sh$t
D. Handstand holds
Did today’s stuff minus the bike which I’ll hit thursday.
Snatch 200#
Clean complex 285#
Metcon
5:23/5:19 legs were more fatigued than I realized from travel monday
Amrap used rower and did front rack carries of 50 ft with 70kbs bc had limited time to set up
5+1 legless
Arms are smoked
Snatch hit 95kg
Missed 100
Complex 272
Metcons
5:25/5:28
A. 55kg. Failed 60kg on last snatch…. Next time!
B. 85kg
C. 5:46 / 6:00ish? I looked at the clock after sitting and drinking water….????
D. Instead of Ski Erg, we biked (too many of us for one machine). 4 rounds:
1 Legless
Yolk Walk with 15kg on each corner
:45 Bike hard efforts
E. Additional Work; 3 Rounds:
30 Ab Sit Ups passing to partner – Danielle
15 Scap Squeezes
1:00 Plank Hold
Ahhh so good to see the night crew… Missed themmmm. Fun training night!