Sat, 022016

  
Tori 

The Open weekly outlay has been posted in the Pbp group on Facebook. Questions? Message in. 


Competition / Performance:

A. 1” deficit Clean Pull (with aggressive intent) – 100% of Clean x 6 reps – every 2 minutes 

B. EMOM x 10 

1 Power Clean @90% + 1 strict muscle up + 2 kipping muscle ups

*modify accordingly here 

C. 4 rds – sustainable rounds; hard effort 

20 cal bike 

50 double unders 

15 GHD Situps 

10 hang clean and jerks 115/83  95/63  *unbroken here; so modify accordingly to get proper stimulus 

rest 1:30 min between rounds 

D. spend 20 minutes working on Athlete specific weakness 

*DO NOT OVERLOAD Volume. 

4 thoughts on “Sat, 022016”

  1. Clean pulls @ 242

    Power cleans @193 + 1 muscle up (every other minute, last set linked 2) Lat /tri feels great

    Workout
    0-3
    4:30-7:00
    8:30-11:05
    12:35-15:02

  2. Clean pulls
    145
    Emom at 250 with 1 strict 2 kip for 5 rounds then 3 muscle ups for 5 rounds

    Metcon done
    Total time 15:20, unsure of time each round

  3. a: 12 min emom 1″ deficit clean pulls 185×2, 205×10
    b: 10 min emom p. cln @ 175 + 1 m.u. … failed most, rested some, got 2
    c: Metcon 4 rnds 20 cal (row/bike/row/bike); 50 d.u.; 15 ghd, 6 hng p. cln + jrk @ 115 (staying unbroken here) then 1:30-2:00 minutes rest. 3:54, 4:00, 4:16, 4:15

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