Fiternity folks setting PR’s weekly!
All:
A1. Power Snatch + 2 OHS with pause in the hole ; every :90, starting at 70% of max power snatch; ascending for 12 minutes
A2. Single Leg Triple Jump x 1 each leg ; rest prior to A1
B. Power Clean + Split Jerk; build to max , start at approx 70%…hit rep every :90. . once higher weights, can extend to two minutes. x 10-12 reps at above the 70%
C. Front SqT – heavy single in 10 minutes ; volume of singles being focus
D. AFAP
100 double unders
80 wall balls (30/20)
60 t2b
40 clean and jerks 135/93
20 / 16 muscle ups
E. Assistance Work
5 rds
10 single leg step ups, each leg. 10 on, alt legs, 10 other
20 alt db bicep curls
10-12 DB tricep overhead extension
15 weighted situps
F. 7-10 Recovery + 10 min scap work
A) subbed 3×3 power snatch @95#. First time snatching in months
B) 185# still staying conservative for the shoulder
C) 295#
D) did Wednesday’s metcon (too many movements my shoulder is not ready for)
8:43
E) done
Built to 95 kg
Built to 110
Only did power clean. Shoulder issue
Built to 140
Team workout
A. Last weight was 63kg
B. Last weight was 80kg
C. Built to 100kg
D. TeamS OF 3:
250 DU (2 in chin up hold/ 1 work)
150 heavy WB (1 work/1 in HS hold/1 bear hugging 60# sandbag)
100 T2B (1 work/ 1 hanging/ 1 rest)
50 C&J (123#) (1 work/ 1 rest/ bb in front rack)
35 MU (2 locked out at top of BMU/ 1 work)