Mickey
Competition:
1 or 2 sessions
A. Power snatch – 70% of yesterday’s snatch X 2 each min X 10 min
B. Thruster – rack – 1RM in 12-15 min
Rest 2 min
AMRAP @75% of your 1RM
Rest 5 min X 2
C. MAP training ; high %; but focusing on sustainability
AMRAP 5
9 t2b
10/8 cal bike
11 KB swings 70/53
Rest 2 min
AMRAP 10
5 muscle ups
30′ hs walk
15 cal row
Into
10 min @50-60% on bike flush
D. Assistance Work
5-7 rds of 30′ heavy yoke walks
+
20 alt tgu
+
4×15 ghd situps – w pause parallel to floor last rep
A. Warm up done
5 min of dynamic movement
AMRAP 10- strict Cindy
6 minutes :30/:30 bike
B. Snatch EMOM- 55,55,55,57,57,57,59,59,59,55 kg
C. Max- 80 kg
AMRAP @ 60kg (10 reps/9 reps)
Pm:
AMRAP 5- 3+20
AMRAP 10- 4+3
Bike- done
4×15 weighted sit ups (25# db)
A. Warm up
5 min dynamic movement
Amrap 10 strict Cindy
6 min AB :30/:30
B. Snatch stayed at 48kg
C. 1RM Thruster 75kg PR
Amrap @ 56k 7/8 reps
Amrap 5 = 3+24 I think
Amrap 10 = 3+HS walk completed
10 min AB flush done.
Two Sessions
AM:
Warm-up
5 min dynamic movement
AMRAP 10
Strict Cindy
6 min bike :30/:30(10 banded cap squeezes)
A.Snatch emom x10 @70% x2
-0-2 min mark @70k
-2-10 @80
B. Thruster 1RM
-140k
C. AMRAP of B @75%
-105 x8
PM:
A. WOD 1
-4
WOD 2
-5
Rest 5 min
WOD 2 again as AMRAP 5
-3 +1
B. Crossover symmetry
One session
Warmup 5 rounds nft
250 m row
10 back ext
10 DB rows each arm
10 strict hspu
1 legless rope climb
1 regular rope climb
Snatches done at 165
Thruster 260
AMRAP at 205 10/10
Metcons 3+20/4+13 calories on 5th round (both done with rower)
Out of time tonight will do accessory work tomorrow as add on
Snatches at 80kg
Thruster 100kg
Amrap at 75
12/13
Metcons
Had no idea on either
Wod 1 race with Shannon
Wod 2 race with Juan
10 mins on bike done
Snatches done at 165 for 6 min, 170 for 4 min
Thruster
235lbs missed 245lb
Amrap at 185
6 then 8
Metcon 1-
3+4
Metcon 2-
4+3
A. Warmup Done with group.
B. Snatch 155 x 4 min , 165 x 5 min , 176 x 1 min
C. 231lbs
D.
amrap 5 – 3 +23
amrap 10 – 5 + 3
rest 5 min
did amrap 5 of the second amrap 10
2+ the 5 muscle ups, 30′ walk and 10 calories on row
then some stretching and recovery work in the evening
A. Warm Up
500 Meter Row
3 Rounds of Strict Cindy
5 mins Dynamic Movements (inch worms, high knees, butt kicks, side steps, air squats)
B. Snatch EMOM at 50kg – Stayed a few kgs lighter then I would have gone. Transition between snatches pulls back.
C. Max 75kg – didn’t go for 78kg (started over extending back)
D. AMRAP of Thrusters: 13/13
E. AMRAPS
3+17 – cautious on KBs
3+HS Walk + 8 Cals (4 cals short of 4 rounds) – handstand walkssssssssssssss
Bike – Done
Nice long warmup today
Snatches 55kg
Thruster 85kg Max
63 drop set 15/11
EMOMx 5
5 strict hspu + 10 Kipping
5 minute Amrap 4 rounds (I think)
10 minute Amrap 4 rounds complete
5 minutes on bike + ghd + tgu