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
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
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
5RM snatch: 165#
HSPU – strict: 21/18/16
50 kipping: 2:40
Front squat @ 93kg
Wod: 11:04
Accessory work
12:45
Set 1 10
Set 2 8
Set 3 3
Workout: 14:08
Hspu
Strict: 12-8-8
50 kipping: 2:36
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.
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
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