Teammate Tuesday
All: 1-2 sessions
A. Power Snatch; EMOM x 10 @60-65% X 2 reps
B. Power Clean + Split Jerk; every :90 x 12 reps starting at 70% and ascending; but with speed being the major focus of your session today
C. CG Deadlift 8 x 3 @50-55% + light bands or chains if you have; of your max Deadlift *SPEED focus
D. Strict Weighted Muscle ups ; 2-3 reps x 5-6 sets
E. Weighted Pullups 5×3: heavy / across
F. 300m Row rest 1:30; 400m row , rest 2:15, 500m Row , rest 3 min ; repeat x 4
G. Assistance Work:
6 rds
1 legless l sit rope climb to 10’ and down; Legless entire time and holding L
15 banded SCAP squeezes
6 weighted GHD Situps
30’ russian twist lunge
15 banded bicep curls
15 banded tricep ext
A. Rows
1:09/1:33/1:55
1:07/1:29/1:53
1:08/1:31/1:56
1:07/1:32/1:57
B. 5×2 strict MU @ BW
Did the noon class:
A. Power snatch 8×2 every :90- climbed up to 130#
B. Power clean + split jerk x 8 every :90- climbed up to 200#
C. AMRAP 10
250 m row
10 alt KB clean and jerk (53#)
12 C2B
3 rounds + 250m/10 c&j
Joined Tay following that for her workout:
5 rounds:
8 cal bike
10 db thrusters (30# each arm)
30′ heavyyyy yoke walk
Into, 200 DU
14:45
Accessory
A. 200 m walking lunges with 15# vest
Into,
2 x 400 m runs rest 2ish minutes between
B. 3 x 20 GHD
C. 3 x 15 scap squeezes
AM: Swim training with Brooks; 1 hour.
AM session: PC + HSC + FS + 2 S2OH.. 133# climb by 10# every :90.. I went: 132, 143, 154, 165, 176, 187, 198, 205, 209, 215, 220.
1RM strict pull-up: 80#.. drop sets at 35#
5rds:
150m skierg, 10 DB thruster (35#), 30′ yoke (120kg on yoke). 8:54.. directly into 200 double unders 12:12.. took me 6 sets.
PM: 1k row (increase every 250m), 1k row hard (I held a 2:02), 2rds: 3 strict pull ups, 6 push-ups, 9 air squats.. 3rds with 5# vest.. 3rds with 10# vest.. into 1k row (tried to stay under 2:05). Did not time this..
21-15-9-6-3
Front squats (133#)
C2B.. 5:33.. all unbroken. worst workout I’ve done in a while.
Rest 5 min
50 sandbags over 44″ (60#).. 6:19.
2nd PM: 30 min recovery bike, accessory work.