#fridaymotivation
COMPETITION:
AM
General stretch (positional for below)
+
Warmup from start,
2k row @70-80%
5 rds strict “Cindy”
30 SqT clean thrusters 155/108 – done as 5 tNG reps to start then all singles.
+
Snatch Grip behind neck Split Jerk – build to heavy triple and 1RM
+
Front SqT – 3RM + 1×3@90%
PM
A. Push Press – 4RM for day
B. Afap – Opens ReDo
150 wall balls (20/14 to 10′)
90 double unders
30 muscle ups
C. assistance work
I’s, Y’s, T’s
+
Jerk drive 5×5 ; more than last
+
10 min minimum of foam rolling
Performance: (1 session)
A. Front SqTs – above
B. Push Press – 4RM for day
C. Afap – Opens ReDo
150 wall balls (20/14 to 10′)
90 double unders
30 muscle ups
D. assistance work
I’s, Y’s, T’s
A. 5 rounds of strict cindy as a warm up
B. P. Press 135×4
C. Metcon – Got 150 wb in about 10:30 not bad for me, legs died and took to 13:00 for the D.U., and couldn’t get the muscle up – fighting some trap/shoulder tightness, the usual
Warm up – done/died.
Did 3rep back squat and a five heavy singles – 187×3 200x1x5
4rm push press – 123
Wod – 12 mups at 12 min and 20:something to finish
AM:
A. Warmup WOD
-completed
B. Snatch grip jerks
-130 x3 (stopped there was comfortable (re-racking)
-160 X1
-170 miss
PM:
A. Push press x4
-120
B. WOD
-10:34
(Looking back too conservative on WB)
C. Front squat x3
-160 (legs were smoked)
Karen 533
11:40
A. 2x (1k row + 5 strict Cindy)
B. Snatch grip push jerk up to 165
C. FS : 215×3, DS 195×3
D. PP 4RM : 135
E. Wod…done
150 WB (~7 min)
90 DUs (~1 min)
30 MUs … 1 every 0:30, no misses, just slow going
F. Jerk drives 5×5 @245
AM)
A) warm up completed (that was gross)
B) worked up too 265 for three 285 for a single
C) front squat- 315×3
Pm)
150-90-30
6:38 Karen
12:02 total time 29 muscle ups at 12 minutes