1-2 sessions
A. Hang SqT Snatch – 3 reps at 77%-80% of 1RM Snatch (any position) X 5 sets
B. afap
7 muscle ups
30 Thrusters 95/63
30’ hs walk
7 muscle ups
20 thrusters 135/93
60’ hs walk
7 Muscle Ups
10 thrusters 185/113
90’ hs walk
rest / recover
C. amrap 5
10 cal bike
10 box jumps 24/20 *prefer folks stepping down to not push anything now. BUT, if rebounding is an issue for you, you should prep that a bit in case we see it in 16.5
D. Assistance Work
3-4 sets of 15-20 GHD Situps *athlete specific
+
50m Sled pushes 7-10 sprints. Been a bit since hitting these, so don’t go nuts, but fire those legs up a bit
+
some light long running for recovery w/ foam rolling to follow
Warm up:
3 rounds
:45 bike
:15 bike sprint
20 DU
30′ bear crawl
30′ walking lunge
Jog to KB in other room
5 hang kb sqt cleans+5 presses (each arm and used 26# kb)
Jog back to bike
AM:
A. Snatches done @ 62 kg (136#)
B. Front sqts from yesterday done @ 82 kg (181#) x 3 sets instead of 5
C. Push press from yesterday finished at 80 kg (176#)
Same warmup as tori
Snatch 3×5 @ 62kilo
Back squat 5×5 95kilo
2 rep push press @ 80 kilo
Metcon 1
11:05
+
Amrap 5
4 rounds flat
Ghd done ✔️
AM:
Snatch – didn’t go so well couldn’t hit my 80% (54K) for 3 so went down (45K)
Front Squat – 5×5 @ 75% @75K
Push Press 2RM – 70K
PM:
Did wod in an EMOM to focus on my MU
1. 5 MU
2. Thrusters x12 73/83/93/103
3. HS Walk 30′ up to 60′
Got all my MU unbroken which was happy about. Last set of thrusters 3/5/4. I was pretty tired today.
AMRAP 5
10 Cal Bike
10 Box Jumps step down
3+10.
GHD Situps 3×20
A. Comp word. – 13:36… thrusters got me
AMRAP 5. 4+10
Rest 5 min
Then with Tay
Amrap 5
5 burpees
5 cal bike
5 box jumps
* another win for me. This was horrid
5×3 hang snatch at 154#
Wod: 8:26
Bike/box jump wod: 4 + 8
Amrap 5:
5 burpee
5 cal bike
5 box jump
Lost track 5 + rounds maybe? Let BP win this one to help boost his self esteem for 16.5
Hang snatch done at 80
Wod 1
11:13
Wod 2
4+17
Hang snatches done at 85
Wod-13:53
Rest five then
3+19
Hang snatches done at 185
Metcon AMRAP 5 of 10 cal bike 10 burpees 5 plus 5 cals into 8 minutes to find 1 rm thruster hit 260
Did this at about 1AM family things going on but gotta get the work in any way I can