Mickey
Competition / Performance:
A. Power clean + Hang Power clean X 2; build to max
B. Snatch Grip Push Jerk – 3RM
C. Clean Grip Deadlift – Emom X 6 @100% of clean
D. Afap
48 double unders
24 t2b
12 KB SqT Cleans (double – heavy as u can)
Rest 3 min
48 double unders
24 Ghd Situps
12 bar muscle ups
Rest 3 min
48 double unders
24 KB swings 70/53
12 rope climbs
Rest 3 min
1350m row
Assistance Work:
1. 3 rds of 20 Db hammer curls alt arms , 20 band tricep extensions, 20 weighted Situps
2. Bent over barbell row – 5RM
3. Db sa row 8-10 reps X 4 sets each
A. 155#
B. Didn’t do
C. Emom done at 200#
D. 29:05. 35# KB and stopped in the middle of rope climbs to put knee sleeve on
E. Emom x5 10 shspu
Swim training:
5 min side stroke warm up.
8 min Emom.. :15 kick work head under water.. 8 seconds normal, 7 seconds exhale
into.. 10 rounds, 50 yard kick board swim (only legs). Rest 1 min between rounds
Wod 1:
2 rounds: 35 GHD, 10 rope climbs.. 9:55.. struggle with foot placement.
Rest 4 min
2 rounds: 100m sled (45# each arm), 25 T2B, 350m ski erg.. Rest 1/1.. 4:55, 4:29
2014 Games Muscle up biathlon.. 400m run, 18 Mu, 400m run, 15 MU, 400m run, 12 MU.. every time you break run a 200m.
Time: 15:04
Sets: 12, 6 (18)
7,6,2 (15)
8,4 (12)
Accessory work.