Competition:
Am
A. 500m Row x 8; rest 1:30 (hard intervals – this is individual pacing) – same pace as last week / -1 below
B. Max strict Hspu 6/3″ + up into (-2) kipping same height x 4 sets; rest 3 min between
C. DB SA Row 8-10 reps x 4 sets each side
D. Crossover Symmetry protocol
pm
A. amrap 8
10 power clean 135/93
10 shoulder to OH
50 double unders
rest 3 min
in 6 min hit a 1RM clean and jerk
**this of these two parts as two separate scored workouts in opens and attack accordingly.
rest / recover
B. EMOM x 10
odd: strict muscle up work into regular muscle ups; athlete chooses numbers. Think skill day and efficiency work, NOT forcing reps and overdoing the volume
even: 10-15 ghd situps
C. Assistance Work
Waiters Carry
KB External rotation drills (lying on your back)
Crossover Symmetry
Reverse Hyper
Am:
A. Rows
-1:35.6
-1:36.1
-1:35.9
-1:36.3
-1:36.5
-1:36.4
-1:36.3
-1:35.0
One session so far :
A. 500m row X 6 @<1:43. Mostly 42's. 1x 41's
B. Strict Hspu . Every 2 min ladder of height.
Ground x10, 2 yellows side X 8, chases height X 5, then. 8/5/3. 8/5/3
C . 7 min of burpees – (105) – no turning it on just tried to move. Shoulders disnt have much.
Rest 30-45 min
D. AMRAP 10 from today
3+40
* stuck to sets. Could have got 4+ just doing singles but wanted to just pick one thing and stick throughout
+
255 clean and jerk – haven't done anything heavy so stopped. But not bad. Pull was toasty after workout.
E. Muscle
Up Emom – completed at 3 strict + 3 muscle up. Last round only 2 strict and 3 regular
– ghd's hurt lol but done
Rest
F. Front SqT – 135x5x3
Then climb In some triples normal shoes
155×5. 187×5. 220×3 231×3. 220x3x2
Resting now.
Squatting later
A) Amrap) 4+5
clean and jerk 245,275,305 (missed jerk behind)
B)Strict HS+ kipping completed (neck is still stiff from friday)
C) EMOM completed
D) Crossover symmetry protocal completed
One Session
A. HSPU w/3in deficit: 6/7, 5/7, 4/6, 2/5 no fails
B. Metcon: 4+18, 190lb C&J
C. EMOM: 1 strict MU +3-4 regular…. Need to work on strict. 15 GHDs each time
D. DB Rows: 4 sets of 8 at 45lbs
Will add in some sort of row/rows this week/weekend
HSPU done. Just a cluster of reps done at random heights
Metcon
4+20
CJ 307
Emom done 3+3 MU
15 ghd’s
Accessory done.
Rows will be done soon
Garage session Monday’s
Accessory work done as warm up
Hspu
10/5
8/4
8/4
7/4
Rows will be done friday
Metcon- 4+13 (dus were Eh today and transition was tough bc had to run outside to do dus on porch due to low ceiling in garage)
Cj- 305 more in tank but I’ll take it today
Emotmx10
6 strict weighted pullups (40# vest)
15 sit-ups
One session:
A. HSPU w/ 3 inch deficit: 8/6, 8/6, 7/5, 6/4
B. Metcon: 4+9 C&J- 193#
C. EMOM 10: 2 strict+4 kipping first round..rest 1 strict+4 kipping…10 GHD’s each round
D. SA DB rows: 4×8 each arm (40#)
Will add in rows whenever
A. Row 500m x 4
B. negative hspu work
C. 8 min amrap: 10 p. cln @ 115, 10 sto @ 115, 50 D.U. – 2+20
rest 3 min
D. 6 min max cln + jrk, 160, 180, failed 195, hit 190
E. Not for time 5 rounds of 1 m.u. attempt 10 ghd – got 2 m. ups.