Competition / Performance:
A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 or so min
A2. DB / KB Suit case single leg squats 6-8 reps each leg x 4-5 sets (only the heavy sets on complex, superset this one); rest 2:30
rest
B. @110%
:20 of Thrusters (75/53)95/63(115/83)135/93
:25 of box jumps
:30 on bike
rest 4:30 x 4 sets
*each set of thrusters climbing in weight
C. 5-7 min emom of HSPU; keep volume / intensity low and tng reps – just working cycle time and inverted pressing today
D. accumulate 3 min of L-Sit Holds; athletes choice of variation
Complex @ 93 kilo
53kb for split squats
Thrusters burpees bike (back tight laid off box jumps)
Did 15 burpees instead
Rest done✔️
Warmup
2 minute bike @200+ w
Into
3 rounds
:15 bike @hard pace
10 jumping jacks
7 air squats
5 push-ups w/ downward dog
2 rounds
8 Russian kb swings
5 wall balls
2 rounds
6 kb swings
6 burpee high jumps
A1. Complex
-125
A2.
-70# x8s
B. WOD
-41/43/41/44
C. Hspu EMOM 7
-5 reps
A1. Complex up to 245
A2. 45s
B) 40/39/38/37
Warm Up: From Board – Same as Chase and Tori
A. Complex – stopped at 55kg… Ouch. Back.
B. Workout: 35/35/35/34
C. HSPU Work – Done
D. L-Sits – Done
Rolled out/stretched/back extensions
Complex up to 255 then did Pc pp at 275 but had no juice for HPC so stopped
Squats done 30/40/50/60 focused on not letting knee ride over toes and engaging glutes bc that’s what I suck at
Metcon with rower
39 across rower transition sucked but oh well
12 min row from yesterday 30/30 done
Hspu emotm x7 5 strict into 5 kipping
Accessory work done
205 kg
Failed pp at 210
Metcon
39/41/39/33
Emom 7
1 strict + 3 kipping