The weekend is here. With intensity output increasing and competition environment being tested more often… Make sure you are prepared on levels. This time of here, showing up to workout simply isn’t enough. Are you sleeping properly? Nutrition dialed in? Are you recovering properly; not just physically but mentally?
Competition:
Am
A. 10 min bike @80%
B. Back SqT- 3.3.3 cluster ; rest :15 between cluster sets. Build to max here in 18-20 min
C. Speed Snatch Balance work – 10-15 min of speed work
Pm
A. 5 rep tNG SqT snatch ; max for day 20 min max once warm and some weight in
B. Afap
2.4.6.8.10
Thrusters 205/133
Strict Hspu – deficit of 1″ deficit
Directly into
10.8.6.4.2
Thrusters 135/93
Kipping Hspu 6″/3″ deficit
C. 10-15 min of Scap / shoulder flush
D. Core work
3 X 20 weighted Situps
+
Front rack hold X :15 hold @ approx ur 1RM back SqT Rest 1-1:30 X 5
Am:
A. 10 min bike at 80%- 101 cals
B. 3.3.3 back sqt- 100kg/220# got 3+1 at 105kg/231#
C. Snatch balance speed work- up to 70 kg
Side note..the video ????????????????
A – Back Squat clusters 3.3.3 worked up to 225, 20 mins
B – Sqt Sntch tng 5rm – kept it light for 20 but came closer to full range of motion than I have in a long time
C – Scaled metcon – thrusters at 135 and shspu scaled 2.1.4.2.6.3.8.4.10.5 then thrusters at 105 w. k.hspu 10.5.8.4.6.3.4.2.2.1 28:53
A. Bike
-completed
B. Back squat
-170
-185
-200 failed on 2nd portion/3rd rep
C. Snatch balance: speed focus
– completed
PM:
A. Snatched
– today was a fail
B. Wod
-12:50 (hopefully a good time, snatches didn’t go well, so tried making up my failed efforts in the workout) (also just saw that guys were @6″ and I did 3″…. So I take back my comment…failed PM haha. Tomorrows a new day)
144 bike
A. 80% bike : 118 cal
B. Back squat cluster: 95kg
C. Snatch balance triples @ speed: up to 70kg x 3
A. 5rm tng squat snatch: 55kg
B. Wod- it took far too long ????
10 min bike: 125 calories
Back squat cluster: 253#
Snatch balance speed work: completed
5RM TNG snatch: 73kg
WOD: 14:12
Row intervals- 1:38 across
Snatch 5rm- 96 kg PR
metcon- 18:09 spicy
Shoulder recovery done
A. 10 min bike – Complete
B. 5RM Snatch – 121lbs and 132lbsx3…. Only used about 10 mins due to time
C. Metcon – 17:58
D. Weighted sit ups and shoulder dislocates
– I will make up squats and snatch balance this weekend
A. Bike completed
B. Back squat 150kg
C. Worked up to 80kg for 3
Pm
A) 90kg stopped there
B) 18:23