Lynn hits 200# Clean PR.
Competition / Performance:
A. Back SqT – to heavy single in 15-18 min + 3×3@80-85%
B. Snatch Grip Deadlift 1” deficit x 5-7 reps. NO HOOK GRIP (maintaining snatch positions throughout)
C. Weighted pull-ups 7×2; HEAVY; across or slightly ascending
D. MAP Training 70-80% today (one pace throughout is goal – smooth, efficient movement)
amrap 10 *goal is all unbroken movements here
12 c2b pullups
10 cal bike
8 russian kb swings 88-106/70
6 thrusters 135/93
rest 4 min
amrap 10
10 burpee touch’s
10 t2b
10 cal row
E. Athlete Specific Work
Warm-up
10 rounds
10 cal bike(watts: 100/200/300/400/500/600/700/800/900/1000)
Dynamic movement (air squats, push-ups, mountain climbers, hollow rocks, jog, etc. )
A. Back squat single
-220
Drop sets @180
B. Snatch deads
-110 x7
C. WOD
-4 +30
-5 +29
Bob Marley on those snatch dreads mon
Back Squat 240# knee still bit tender so didn’t do more and skipped drop sets today feel good just don’t want to push the knee right now
WOD
3+12 I think was little behind tori. Unbroken c2b but slow transitions
4+20 holy stomach core
That’s all for today didn’t have much time today.
Squat 390 in nanos- squat work has
been helping
Drop done
Snatch dl- 250 across
Wods- 4+18/6+6 both with rower
Bike done
Rest/drive to ny
Row repeats in moms basement 1:41 across- after all of today’s work i am ok with This
Squat 160
% done
Snatch DL at 220
Metcons,
4+17
Unsure on second one
Emom
3 strict hspu into 3 kip
A. Heavy back squat: 122 kg (PR!)
Drop sets at: 3×3 @ 97kg
B. Snatch grip deadlift (no hook grip or straps): 75kg x 5
C. Test at max MU: 14 (PR!)
D. Weighted Pull ups: 26,35,35,44,44,44,44#
E. Workouts: 3+25
4+10
A – B. Sqt to 295 + 3×3 235
B – Sntch Grp Dlft 1″ deficit sets of 5 at 135 no hook grip
C – Pull ups 7×2 – 0, 20, 35, 25, 25, 35, 35
D – Metcon
10 min amrap (scaled trying to get unbroken sets) 8 ctb, 10 cal rox, 8 rus kb at 88, 6 thrusters at 115 – 3+1
4 min rest
10 min amrap rx 10 touch burpees, 10 t2b, 10 cal row – 3+12