Tay, accepting her 3rd place finish at ECC
Competition:
am
A. Snatch Pull – EMOM x 10 x 1 rep at 100% of your Snatch 1RM
B. Hang Power Clean ; build to 5RM for the day in 15 min
**if hands are issue this week, go from blocks at power position for 5 fast singles
C. 10-15 min of Dynamic Movement “Playtime” Have some fun this am
pm
A. EMOM x 18
1. muscle ups (athlete chooses number)
2. double kb front rack walking lunge (30’) 70/53
3. 7 box jumps 40/33′
B. Split Jerk (rack or blocks) build to speed triples in 12 min. Volume and speed is focus today, not maximum weight
C. Weakness Focus ; athlete specific < 20 min
D. Crossover Symmetry + Rotator work & Recovery
AM:
Shoulder accessory work
A. Snatch pulls @125 10×1
-completed
B. Hang power clean x5
-120
-125 x4
C. Dynamic movement
-completed
PM:
Am:
A. An actual 30 min warm up!
B. Snatch pulls done at 77kg
C. 5 RM hang power clean: 70kg x 5 and 75kg x 3
D. Handstand walking (forward, side, backward) and presses
Snatch pulls
265#
Hang power clean
5 reps @ 265#
Emom 18
Done w/ 7 MUs and 155# FR lunges
Speed jerk work (triples)
= done
Pulls 245
Hpc 5rm 240 (might be a PR)
Jerks worked up to 275 for triple very smooth and easy today
Did emotm 5- 3 OHS at 185 from floor
Handstand work and presses for fun time
EMOTM done with 6 MU really focused on lockout. Mu felt good today
Accessory work completed
Warmup EMOM 15 : 13 cal row/13 Burpee/13 24″ BJ
A. Snatch pull 145-165
B. HPC 5RM: 155×5, 165×3+1sc (did 3 drop sets of 5 @ 145)
C. EMOM 18 (w 5 bar MU)
D. Split jerks multiple sets @125 and 135
AM:
Snatch pull @ 200#
5RM hang power clean: 187#
EMOM: completed.
Extra work: completed.
Snatch pulls at 242
Hpc 242
Hit 4/5 at 255
Dynamics
3 sets 7t2b/7c2b/7 BMU ub
Emom done 7MU each round
Speed triples
95/115/135/155
Weakness
Emom 10
5 kipping HSPU
One Session
A. Snatch Pulls at 70kg/155lbs
B. 5RM Hang Power Clean 73kg/160lbs
C. EMOM – Did with 5 Muscle Ups… I would go for 6/7 next time
D. Split Jerk
Snatch pulls 120
Hang clean 140×5
Emomx18 complete
Split jerk work complete
Snatch Pulls 147#
5RM HPC 143#x5, 150×2
Emom done with 3MU each round (still working on getting these back)
Split Jerk 154#x3, 163×2 but lost behind
Handstand fun practice
Worked snatches at night for a little bit
Bar MU!!! Go Mer! ????????
A – Snatch pull emom 10×1 @ 100%: 155×3, 165×5, 175×2 (my knee is better but my questionable form is even worse … something to work on).
B – H. P. Cln x5 best in 15 min; got to 165.
C. 18 min emom A – 30 ft front rack lunges w. 53x B – Box Jumps 7×32, then 38 (thank goodness for the soft box) 3 of 4, 3, 4, 4 of 5, 5 C – Muscle Ups 2 per minute, tried a third for the last one, no go.
D. Speed split jerk triples – got to 135 tried to cycle the bar