Competition:
1-2 sessions
A. Front SqT – 5RM + 2×5@90%
b. Running clock
5 minutes if burpees
Rest 1 min
@6 min mark. Every :45, perform 1 snatch starting at 65% and climbing by 5-10 lbs each time Til failure
Rest
C. Hang clean pull – build to heavy 3/5 rep for
The day in 10-12 min *straps allowed
D. Weighted chin ups – 6×3 across : heavy
Rest
E. Sprint repeats
:30 hang power clean 115/83
:30 box jumps
:30 bike
Rest 3:30 X 4
***athlete weakness work
2 sessions
AM:
A. Front squats x5
-160 x5
-175 x4 (failed on 5th, lost rack again)
Drop sets @175
-157 2×5
Am:
A. 5 RM FS- 203#
B. 84 burpees
60 kg snatch
A. 5rm FS 93kg drop sets 83kg
B. 86 burpees / 60kg snatch although did fail my first rep at 45kg but just kept going
C.
18/21/5 = 45
18/21/6 = 45
19/19/6 = 44
19/18/6 = 43
D. Chin ups 30.5#
Will do clean pulls Thursday. Tori and I did the sprints first and I had nothing after ????
5RM FS: 242# PR!
-drops 218#
Burpees: 99
Snatch: 176#
Hang pulls/weighted chin ups: completed.
Sprints wod: 57/58/58/60
A) 5rm FS- 305
-drops 275
B) Burpees- 89
Snatch: 135,155,165,175,185,195,205 (those were hard)
C) Completed
D/E going to add in tomorrow pm
A- working on my squat technique- sounds stupid but fixing some things so weight is not priority right now- worked up to 245 and then did drops at 225
B-pulls done 225/260/295/315/325
C- chin-ups done 50/60/70/80/90/100 could have gone heavier
D- 112 burpees/ 225 snatch missed 235 shoulda gone for 230 instead
E- sprints done with rower 50/51/50/51
F- Emotm for 5 minutes 25 dus 3 MU within same minute
A. 95kg/210lbs – failed 215lbs ….. Come back legs!
Drop Sets: 86kg/190lbs
B. 98 Burpees
64kg/140lbs Snatch
C. 84kg/185lbs x 3 Hang Clean Pulls
D. Sprints: 43/45/45 – stopped after fourth clean of last round. Back tighten
A – F. Sqt 5×205, 185, 185
B – 5 min touch burpees – 61, 1 min rest, Ascending snatch every 45 secs 110 to 150, missed at 155 … kept to the pace though
C – Metcon rounds of :30 h.p.cln 115, :30 bx jmp, :30 A. Bike rest 3:30
Messed up on the first round as I rested inbetween, that was 8.11.13. After that followed procedure 11,7,7; 9,9,9; 10,8,8
D – Worked on some pulls supersetted with weighted chin ups x3, got up to 20 before I ran out of time and energy.