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.
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
Clean pulls 145kg
Emom done at 250
3:00
3:10
3:10
3:10
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
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