Monday, 012516

  
Congrats to Tasia on her 3rd place finish at ECC this past weekend 


Competition:

Am

A. 500m Row x 7; rest 1:45 (hard intervals – this is individual pacing) – same pace as last week / -1 below 

B. Max strict Hspu  + up to 10 Kipping HSPU x 6 sets; rest 1:45 between (athlete chooses height of deficit) – building on last week. Try use same height if competed all last week.  Structure accordingly 

C.  I’s y’a and t’s 
Pm

A. Front SqT – 5rM for day in 15* min

B. 16 min clock 

20 snatch 115/83

50 burpee touch’s – 6″

20 snatch 135/93

35 burpee touch’s – 6″

20 snatch 155/108

20 burpee touch’s  – 6″

20 snatch’s 185/113-123

C. Db sa row 8-10 reps each side X 4 sets 

D. 3 rds 

:20-:30 l sit hold 

20 PVC dislocates 

20 banded Scap squeezes 

Performance: (one session focus)

 A. Front SqT – 5rM for day in 15* min
B. 16 min clock 
20 snatch 115/83
50 burpee touch’s – 6″
20 snatch 135/93
35 burpee touch’s – 6″
20 snatch 155/108
20 burpee touch’s 
20 snatch’s 185/113-123

C. Hspu – 5×10 kipping 

D. Db sa row 8-10 reps each side X 4 sets 

8 thoughts on “Monday, 012516”

  1. AM:
    Row intervals x7 w/1:45 R
    -1:33.6
    -1:34.2
    -1:34.4
    -1:35.5
    -1:36.1
    -1:36.5
    -1:35.8
    (Two weeks off intervals….died)

    B. HSPUs @6″
    -12 +10
    -5 + 10
    -5 + 5+5
    -6 + 4+4+2
    -5 + 6+4
    -6 + 4+6

  2. A. Rowing repeats (died. Did not recover in 1:45 rest)
    1:50.9, 1:50.8, 1:50.9, 1:51.3…
    1:53.1, 1:55.6, 1:57.1
    B. HSPU
    9+10
    6+10
    6+10
    6+10
    5+10
    5+10
    Pm
    A. FS: 202# x5

  3. mickey kilmartin

    Rowing is now friday routine for me
    Hspu done
    Fs just worked up to 275 very quickly since squatted yesterday also
    Accessory work done
    Metcon-185 for one rep- plates not set up in most efficient way and wasted some time there felt ok considering shoulders smoked from yesterday

  4. One Session
    A. Front Squats 209×5 and 215×3…. I’ll work on that
    B. Finished the last round of 20 burpees after the 108lb snatches. Time cap was hit as I changed the weight to 118lbs for set of snatches.
    C. HSPU 6/6/5/4…. Woof. Had to break up the kipping in the third round
    D. 4 Rounds:
    8 DB Rows each arm – 40lbs
    5 Strict T2B
    20 GHDS
    *lunged to each station

  5. Had to rush my workout today due to some work things but!

    Time capped out while changing plates to 185

    Front squared 275, wanted to try Beltless to see what I could do

    HSPU done but numbers are in my notebook, will update this post tomorrow

  6. A. Front squat Stuck to time domain
    285 Beltless
    B. 9 burpees in the last round
    C. Hspu completed
    Will add in rows wednesday

  7. Joshua Rosenthal

    A. Front squat – not quite in 15 minutes up to 195×5
    B. 16 minutes – 20 snatch at 115, 50 touch burpees, 18 snatch at 135.
    C. Four sets of khspu – not rx

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