Monday, 021516

  
An easy 195# on a “rest day” ?!?!?

Competition:

Am

A. Snatch – 5rm. Power and SqT allowed – just move max weight in 5 reps 

B. :30 hs hold – into max strict  Hspu – rest 3:30 min X 3 ; rest 5 min.  Into 50 kipping Hspu AFAP (opens standards)

C. DB SA Row 12-15 reps x 4 sets each side

D. Crossover Symmetry protocol 

pm

A. Front SqT every :90 X 5 reps @75% X 5 sets 

B. Afap

100 double unders 

30 power cleans (155/108)

30  shoulder to overhead 

30 box jumps (30/24) step down 

30 cal bike

30 deadlifts 

100 double unders 

C. 10-20 min recovery 
Performance: (one session)

A. Snatch – 5RM

B. PM – metcon 

8 thoughts on “Monday, 021516”

  1. See picture for warm up
    Am:
    A. 5 tng snatch- 59kg
    B. HS hold into max strict HSPU sets- 17/15/14
    50 kipping HSPU- 2:22
    C. DB rows done w/ 35# DB

  2. AM:
    Warmup wod

    A. Snatch
    -100 missed 5th
    -102 w/straps (3 power +2 squats)

    B. Hspus
    -10/7/6 (hold was hardest part)
    +
    50 for time
    -2:29

    PM:
    A. Fronts squats 5×5 ev. :90
    -@140

    B. Wod
    -10:24

    C. Mobility

  3. 5RM snatch: 165#

    HSPU – strict: 21/18/16
    50 kipping: 2:40

    Front squat @ 93kg
    Wod: 11:04

    Accessory work

  4. Snatch 110#

    Hspu strict 10/12/10 I’m with chase the hold took a lot out of me

    Hspu 50 kipping 1:37

    Front squats done at 165#.

    Wod: 16:40 I think. Had no legs at all could not bike whatsoever. Body was already dead today didn’t have it in me today. PC and bike toughest for me.

  5. 5RM Snatch: 150#, 160#x2…a 5# jump probably would’ve been the smarter move ????
    FS: @190#
    Metcon: 13:27
    Accessory
    Ran out of time for HSPU- on my list for first thing tomorrow

  6. CAP Mon on Tues: One Session
    A. Sntch 5 rm – used the split 145×5, not touch and go
    B. Hand Stand Holds 4x:30 with rest
    C. Frnt Sqt 185x5x5 … not quite 90 sec but kept some tempo

    D. Metcon
    100 D.U.
    30 P. Cln @ 135
    30 STO @ 115
    30 Bx Jmp 30″
    30 cal row
    30 dlift @ 155
    100 D.U.
    21:12

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