16.2……….well ……
Competition:
am
A. Hang Snatch + OHS x 2; build to heavy in 15 min
B. Hang Power Clean – 5RM TnG style , then heavy double NOT TnG * 18 min total
C. Deadlift – heavy 5 rep for the day in 15 min
pm
A.
:30 hang cleans 115/83
:30 box jumps 24/20
:30 bike sprint
:30 kb swing 70/53
rest 4 min x 3
following the final repeat, establish a heavy split jerk from Rack in about 12-15 min or so
C. Assistance Work
Jerk Drives 5×5 @100% of Front SqT
+
3 x 15-20 GHD SItups
+
3 x 20 Barbell bicep curls
ss with 1 legless rope climb each, as high as possible (careful with hands if sensitive)
Performance:
A. Hang Snatch + OHS x 2; build to heavy in 15 min
B. Hang Power Clean – 5RM TnG style , then heavy double NOT TnG * 18 min total
C.
:30 hang cleans 115/83
:30 box jumps 24/20
:30 bike sprint
:30 kb swing 70/53
rest 4 min x 3
following the final repeat, establish a heavy split jerk from Rack in about 12-15 min or so
D. Assistance work
Snatch 78 kilo
5 rep hang clean 80 kilo
5 rep dead 130 kilo
Warm up:
10 min
200 m row
10 air squats
5 pull ups
5 burpees
5 pvc dislocates
Am:
A. Snatch + 2 OHS- 75kg
B. Hang cleans- 65kg x5
80kg x2
C. 5 rep DL-110kg
D. Added in:
EMOM 3- 5 strict HSPU+5 kipping HSPU
EMOM 3- 3 strict HSPU+3 kipping HSPU
All done with 2 inch deficit (20 kilo plates)
Hang snatch + 2 OHS: (194#)
5 rep TNG hang power clean: 187#
2 Rep not TNG hang power clean: 198#
5 rep dead lift: 136kg (299#)
Workout 56/58/60
Left to get the kids ????
AM:
A. Snatch
-110
B. Hang power clean TnG x5
-125
C. Deadlift x5
-205
PM:
A WOD
-71/74/80
B. Jerk
-305 within time
-325 after
C. Accessory work
AM:
A. Snatch 63k/138# PR from the hang
B. HPC 5rm 65kg/143 tng. PR. 155×3+sqt hahah
C. Deadlift 253#x5
PM
WOD:
Didn’t count first round
20/17/4/14
21/18/4/14
Jerk 203# PR
One session:
Warmup
4 rounds
15 cal bike
5 snatch grip strict press
15 weighted sit-up
10 barbell curls
15 banded good mornings
2 legless rope climbs from floor
Snatch complex 230
Hpc 5rm tng 240
2rm 260
Deadlift 5rm for day 400
Metcon (didn’t track scores bc schwinn bike isn’t accurrate)
Split jerk 320
Will add on jerk drives tomorrow
PM: 71, 73, 74
Jerk: 223#
Accessory work
Quick warmup
3 rounds
250 m row
10 heavy wall balls
5 inch worms
30 foot walking lunge
30 foot lateral lunge
Snatch- 205 for complex legs are smoked
5rm tng- 225 for easy 245 for 3 bar flew out on 3th rep
2rm power not tng- 265
Workout
57/53/52
21-20-19 on cleans
12-14 on bj
~10 on bike
10-15 on kb swings
Split jerk 135/185/225/245/265/285
Add on
3×15 sec overhead hold with 135 (trying to build shoulder stability)
Crossover symmetry protocol
Snatch at 100kg
5rm hang clean at 110kg
2 rm not tng at 120
Deadlift done at 352lb
Metcon
59/65/69
Split jerk 305
Fail at 325 post time cap
PM:
Workout:
Totals- 58/56/54
Hang cleans- 20/21/20
Box jumps- 18/17/18
Bike- 6/5/4
KBS- 14/13/12
Jerk- 223#
A – Hng Sntch + ovhd sqt x2 up to a big 105
B – Hng P. Clnx5 tng style up to 165 but couldn’t keep a rhythm
C – Hng P. Clnx2 185
D. Dlift up to 5×285
E. Metcon 3 rounds of 30 sec each H P Cln # 115, Bx Jmp 24″, A. bike, kb swing 2 pood then 4 minutes rest: Rounds 1 – 12,10,7,8 2 – 13,10,7,10 3 – 11,9,7.7
F. Splt Jrk from the rack, up to 195
A. Hang Snatch + 5 OHS – 68kg/150lbs
B. 5 TnG Hang Power Cleans – 73kg/160lbs
2x75kg/165lbs (back started tightening so stopped)
C. Did not deadlift
D. Metcon
21/20/5/13 = 59
21/20/5/14 = 60
23/20/5/13 = 61
Jerk: 203lbs
A- 115#
B- 140# 155# for 2
D – 215#
PM –
A- done (didn’t keep track of reps), no split jerk shoulder felt funky!
Assistance work – ghd and curls with rope climbs done!
Am
A 215
B 275/295×2
C 425
Pm
lost count of reps moved the whole time
Split jerk 285
Assistant work
done