35kg PR Clean *over bodyweight by 4kg at 10 years old.
All Phases:
1 session:
Warmup:
4 rds ; warmup pacing increasing where necessary
400m row @70-80%
15 cal bike
1 rd Cindy
Then,
4 rds
12 t2b
9 burpee box jumps (20)
6 Russian dips
3 muscle ups
1 legless rope climbs
Programming
A. 5rm thruster from floor *15 min ish min once warmed up. But get to max don’t coat this
B. Into 1rm from rack
C. Running clock
AMRAP 7
3.6.9.12…. Ladder
Thrusters 135/93
Cal row
Rest 4 min
55 burpees
34 ohs 135/93
21 muscle ups
Rest 5 min
10 min max cal bike
*go to dark place here folks… Avoid the light
Directly into minimum of 10 min on bike recovery pace. 20 min even better
D. ASSISTANCE WORK – NFT
- Good morning 4×6
- :15 belly to wall hs hold X 5; rest :30
- Tricep strength sets – athlete specific
- 7-10 min Scap work / recovery
Warm up done
5 rep max thruster 75kg 4 rep @ 78kg
1 rep max 85kg
Workout 1
Round of 15 finished + 3 thrusters into 18
Workout 2
12:14 (sub 40 front squats today for ohs)
Muscle ups 5/5/5/3/3
Cals on bike 95
Warm up: Done
A. 5 RM thruster from the floor- 68kg (70kg x 2)
B. 1 RM thruster from the rack- 75kg
C. AMRAP 7- 15 thrusters + 3 cals
D. AFAP- 10:47
E. 10 min max cal bike- 101 cals
F. 20 min bike at recovery pace
Accessory work:
1. 6 Empty barbell good mornings x4
10 GHD back ext x 4
2. :15 belly to wall HS hold rest :30 x5
3. 10 tricep extensions x 3 (25# db)
8 sa db row x 3 (25# db)
AM: snatch work – stayed light.
Wod: 21-15-9 cal row, thrusters (63#): 3:53
PM: warm up
5RM thruster: 176#
1RM: 209#
Wod 1: 9 thrusters into the round of 18
Wod 2: 9:05
Max cal bike: 111
A. 5RM Thruster – 68kg (70kg x 4)
B. 1RM Thruster from rack – 75kg or 78kg (can’t remember if I I had yellows and failed or failed 80kg with the reds)
C. 7 min AMRAP – 15 rounds even, got off rower to start 18
D. Onnnne second behind Mickkkkayyyyy (11:…. Something)
E. Bike – 105 calls
F. Recovery stuff
Thruster twinning ????????????????
5rm thruster- 220 got 4
1rm- 242lb
7min amrap- 8 cals into rond of 15
Wod 2-13:03 maybe 12:03 though
122 cals