Competition
AM
A. Snatch Balance w 10 second pause in hole – to max for day
B. Back SqT – 5rm at 30X0
C. 1 min hard Effort on bike X 5; rest 3 min between
PM
A. Weighted ring dips 10×2-3 reps
B. 5 rds afap
6 muscle ups
9 SqT cleans (115/83)
12 t2b
15 shoulder to overhead
C. Assistance work:
a – snatch grip behind neck Ghd back extensions 3-4 sets of 10 reps – final rep with 10 sec pause parallel to floor
b – 4 X 30-40′ waiters carry – alt arms
c – 10-15 on athlete specific work
Am: (work globo)
1a) Bike work
= done
1b) During the 4 rest periods of bike work did:
4 sets:
10 reps of DB curl into arnold press w/ 25s (controlled reps for health)
2) EMOM x 10:
5 straight bar dips (w/ 22# vest temp 21×1)
Am.
A. Hit 75 kg
*Held 80kg for 10 but couldn’t stand up
B. 95kg and 97kg x 3
C. 16/17/17/17/14 cals….died on last one
AM:
A. Mobility
B. Back squat: 5 w/tempo
-182
C. Bike work
-completed (stayed above 600 watts, last one above 700)
PM:
A. Clean pulls
B. 3 rounds
20 cal Nike
20 slam ball over shoulder
20 GHD sit-ups
Am
A. Not good snatch balance day ????
B. 93kg, think had more but stopped there
C. 80cal
Pm
A. Up to 25# dumbells for 3 reps X about 4 sets at this weight I think
B. 24:27. MU and transition time slowed me down.
C. Crossover symmetry work
A. 165#
B. 210#
Those 20 cal nikes are sick
A. Snatch Balance – 72kg/160lbs
B. Back Squat – 97kg/215lbs
C. Workout: 17:32
D. Weighted Dips – 18lbs across for 2 reps
E. Bike x 3: 16/16/16
F. 3×5 Glute Ham Raises and 3×10 Back Ext
One session. Felt kinda smoked today but kept on truckin
245 snatch balance plus pause
315 tempo fell off a bit at end here
Metcon: 16:50 felt decent muscle ups still not where I want them but improving lost most time at muscle ups for sure
Bike done
Accessory work done
Rest day I need ya
Snatxh balance hit 110 kg
Back squats hit 140 kg
Metcon 15:00
A lot of accessory
Let’s keep moving forward!
Just gaming It per usual
Oh Jon See…. just trying to keep up with you!