Competition:
am
A. Snatch 3 Positional High Pull; 100% of your snatch for 5 sets of 3 positional pulls ; rest 2 min between (straps allowed)
B1. Deadlift 65-70% x (-2) reps x 3 sets
B2. 2 sets of max strict muscle ups (resting 1 min between these sets) x 3
**all of B, following proper warmup for these sets
**after your deadlift set, you go perform 1 max set of strict muscle ups, rest 2 min , then perform another set of max strict muscle ups
C. Bike – 10 min @80%
pm
A. running clock
0-2 min
100 double unders
max hang sqT cleans 135/93
rest 1 min
@3min mark
3-6 min
30 cal row
max muscle ups
rest 1 min
@7 min mark
7-10
15 clean and jerks 155/108
max c2b pull-ups
rest 1 min
@11 min mark
amrap 6
6 heavy wall balls 30/20
6 t2b
Performance: (one session)
A. Snatch 3 Positional High Pull; 100% of your snatch for 5 sets of 3 positional pulls ; rest 2 min between (straps allowed)
B. running clock
0-2 min
100 double unders
max hang sqT cleans 135/93
rest 1 min
@3min mark
3-6 min
30 cal row
max muscle ups
rest 1 min
@7 min mark
7-10
15 clean and jerks 155/108
max c2b pull-ups
rest 1 min
@11 min mark
am rap 6
6 heavy wall balls 30/20
6 t2b
Am:
A. Snatch Pulls- Done at 77kg/170#
B1. Deads- 89kg/196# (8/8/8)
B2. Strict MU- (4/4) (3/3) (3/3)
C. Done- 90 cals
A. Snatch Pulls @155#
B1. DLs @195 x 10,10,10
B2. Strict MUs x 2/1, 2/1, 2/1
C. Running clock
HSC: 12
MUs: 4
CTB: 10
Amrap WB/TTB: 9 rnds
Snatch pulls at 200#
Deads at 216# (11/11/11)
strict MU (2/2) (2/2) (2/2)
10 min bike: 127 calories
Wod:
0-2: 21 hang squat cleans
3-6: 9 MU
7-10: 36 C2B
AMRAP6: 10 + 1
EMOM x15
1. :40 bike sprint
2. 30′ kb walking lunge (53)
3. 35 DU
At 15 min mark.. 4 rounds
10 HSPU (1″ deficit)
10 burpee box jump overs
250m ski erg
Time: 12:14.. DEAD
Pulls done at 245
Deadlifts at 325 10/10/10
Strict mu 1/1/1/2/1/2 those were tough grip was shot
Played with some OHS triples emotm for a bit started at 95 and worked up to 225 easy
Good mornings for back work
Metcon
16 hsc
9mu (not happy here but will fix it)
30 ctb
9 rounds (set up was not good at my gym had to walk 20 ft from wall ball spot to rig lost lots of time there)
Punishment for mu performance above-
EMOTM x6
25 du
3 mu
(Done in same minute)
Snatch pulls at 245
Wod
0-2: 18 hang squat cleans
3-6: 10 MU
7-10: 21 C2B (need to tape the pull up bar down here)
AMRAP 6: 8+7
One Session
A. Metcon
Suitcase Lunges (subbed for cleans): 20
Muscle Ups: 12
C2B: 21
S2OH (subbed for C&J): 20
AMRAP: 8+3. None of us truly know the real round. Ahead of Juan who was ahead of B who was behind Jon See…. The world may never know.
B. 5×10 C2B
C. 10min recovery bike
One session
Metcon
UB dubs into 21 hsc
16 muscle ups
8 chest to bars ???? sucked . Will improve this
Last Metcon , insert what Shannon said lol
Due to poor performance on c2b,
Team Wod with B
50 cj @155
100 c2b
6:37
Love the punishment wod. More pain. More gain colonel.
Getting after those muscle ups. Yes, yes, yes!
Awesome warm up, Tor. I’ll start adding these warm ups in with you… just at night time 🙂
❤️
AM:
A. Snatch Pulls 148#
B1. Deadlifts 176# 10,10,10 should have gone to 183# did math wrong
B2. After 8 attempts I got 1
C. Bike 96 cal I think
PM:
0-2. DU unbroken, 11 hang sqt cleans
3-6. 3 MU
7-10. Subbed c2b for strict pullups had no grips and my hands tore last week ….got 11
11-17. 7+2.
Not great for me I can do better just wasn’t feeling it today.
*went in on Thursday and got 5 strict MU not easy but at least I was getting them. Also did emom x18 of 123# squat snatches (failed 3 reps) this is 2# higher than the emom I did last Thursday.
lengthed the metcon to work on weaknesses, neglected to warm up double unders.
A – Three position snatch pulls, worked light trying to fix some very bad habits.
B – Adjusted Metcon
1-3 min: 100 d.u. + 3 hng full clns at 135
rest 1 minute
4-9 min: 30 cal row + 1 m.up (a few misses)
rest 1 minute
10-13 min: 15 C+Jrk at 135 + 3 ctb (I had nothing)
rest 1 minute
14-20: amrap 6 wb 30lb 6 t2b – 6 rounds (probably best one)
did some light deadlifts to remember the lift and worked some m.up technique, got a couple