Reminder. This is our introduction test week into the 2017 1st cycle.
All:
A. SqT Snatch x 2 reps @65-70% x 8-10 min EMOM
B. Power Clean + Push Jerk @70-75% of your 1RM PC+PJ; x 2 reps x 10 min EMOM
C. Split Jerk – 1RM
D. AMRAP 20 – refer to last years end of year test for gage
20 thrusters 135/93
20 pullups
20 Burpees
Am swim: 700m in 16:39
Am session: 100 burpee touch, 75 T2B, 50 OHS (93), 25 sandbag up and over box long ways (20″).. 19:42. Toes to bar were wicked tough. Everything else felt okay.
PM: snatch single: 200# so happy to hit this!
clean and jerk single: 220#
Front squat triple: 231#
Dips: 10×3 weighted every :45, 10×2 weighted every :30.
PM wod: 50 strict hspu (1″ deficit), 50 heavy wall balls, 50 lunges (93), 50 cal bike. 14:05
Accessory work
SqT Snatch x 2 reps @ 80 kg
B. Power Clean + Push Jerk @ 90
C. Split Jerk – 1RM 130 KG
D. AMRAP 20
4+15
A. Heavy snatch- 75kg
B. Heavy clean and jerk- 93kg
C. Front squat triple- 93kg
D. 1 RM split jerk- 105kg
E. Workout with Tasia
F. Blog workout- 4+10
G. 800m cool down run
A. Snatch EMOM – 50kg – felt good
B. Clean and Jerk EMOM – 60kg – felt good
Need to start going heavier in stuff for the above
C. 1RM Split Jerk – 198lb (90kg) – come onnnn shoulders
D. 20:00 AMRAP – 4+11
E. 800m cool down run