Tay & I’s 1st Triathlon. Had a blast!
All:
A. SqT snatch w/ 2 sec pause in hole + SqT snatch with 1 second pause in hole + 2 OHS; build to max
B. Front SqT 5×7@75% @30X0 tempo
C. Strict Hspu (strength work) 8×4 deficit and / or weight ; athlete specific) *build on last week
D. Emom X 21-30 min
Minute 1: 20 double unders + 12 t2b
Minute 2: 40′ KB front rack walking lunge 70/53’s each hand
Minute 3: 7 burpees + 10 heavy wall balls
E. Assistance Work
1. Single leg deadlift 8-10 reps X 4 sets each side
2. Db Single arm seated press. 6-8 reps X 4 sets each arm
3. 3x 20 fast Ghd ; rest accordingly
4. Scap / recovery work
Snatch 100
105 missed on the tng again. That pesky 105
Front squats 100 100 100 105 110
HSPU done with 20kg plate on both sides
Class workout
Either got 9 rounds, 10 rounds, or 11 rounds. Ask Juan or Shannon they should know
A. Snatch Complex – 60kg/133lbs. Forgot to pause at 63kg/138lbs
B. Front Squats – didn’t do at 75% but did at 70kg/154lb (first two sets were at 75kg/165lbs
C. 8×4 HSPU on 15kg plates
D. Class – one round behind Jon See. I believe I was finishing 9 or 10 and he finished 10 or 11.
E.
3×8 DB Strict Press each arm
20×3 GHDs