A. step 1 (high hang) – snatch – 5RM + 1-2×5@90% * 16 min
B. Map training – sustainable efforts throughout
AMRAP 10
10 box jumps 30/24
10 c2b
10 cal row
Rest 4 min
AMRAP 10
15 KB swings 53/35
200m run
35 double unders
A. step 1 (high hang) – snatch – 5RM + 1-2×5@90% * 16 min
B. Map training – sustainable efforts throughout
AMRAP 10
10 box jumps 30/24
10 c2b
10 cal row
Rest 4 min
AMRAP 10
15 KB swings 53/35
200m run
35 double unders
Warm up:
500 m row @2:05
3 rounds:
10 wall balls
10 GHD back extensions w/ 10 sec hold
10 push ups
10 lunges
A. 5 rep high hang snatch: 60 kg
Dropped back to the barbell to work positioning and then built back up to 55kg (drop set weight)
B. Played squats with corrinnn
10 rep back sqt- 95 kg
3 rep- 105 kg
1 rep- 115 kg
AM:
A. Push press + 5 OHS w/pause
-60/70/80/85/90/95/100
+
Drop set @90 x5 w/5 sec pause
B. Acc work
Triplet:
-crossover symmetry shoulder specific
– banded straight arm side pull downs
-pistols
x3
PM:
A. Flight sim.
-2:57
B. 8 rounds
5 burpees
10 wall balls
10 hspus
+
Cash out of 50 UB goblet squats @70
C. Acc work
-db flies
-db reverse flies
-GHD back ext.
x3
Snatch 65 kilo
2×5 55 kilo
Worked to a heavy set of 3 back squat 115 kilo
Workout 1
10 box jumps
100m ski erg
10 cal assault
X 10 minutes alternating rounds with Tasia
Workout 2
5+ 15 swings , run + 10 double unders
Then did some “flight” workout forgot the name
But I’ll just rename it to Flight Corrin seeing how I have the top score right now in the gym ???? 2:35
10/20/30/40/50/40/30/20/10 double unders have to be unbroken sets
Then 10 minutes with tori on assault we got off every 90 seconds and did 3 burpee muscle ups
Snatch- 80kg
Wod 1- 6+4
Wod 2-4+15kb swings+ 100m run
Workouts:
1. 6+20
2. 4+10 kb swings
rest few
Flight Simulator 2:32 ***beat Corrin and took top spot back. Going sub 2:30 tomorrow head to head
rest <5
alt rounds,
5 burpees
10 wb
10 hspu
did 4 or 5 rounds of this.
can't feel arms or forearms. Great training day !
Took yesterday off for fam stuff
Bs 10rm 335
Snatch 170. Didn’t feel good here today. Did a bunch of drop sets to get movement feeling right
Metcons
10 burpees (no box)
10ctb
10 cal bike
7+8 burpees
Part two- 3+50m?? Don’t have a measured 200m so was a total crapshoot on how far I was running. Just picked a telephone pole that was far away and ran to it and back
Some back accesory work to finish up
Snatch
Hit 80, went 3/5 on 90
2×5 at 70
Metcon 1 7+ 12
Metcon 2 4 I believe and change