Tasia following her winning event 7 and qualifying for the 2016 CF Games.
Competition:
am:
A. Hang Snatch – 3RM from the knee + 2×3@90%
B. Snatch Deadlift – 5RM + 1×5@90%
C. Bent over barbell Row – 5RM + 2×5@90%
D. Weighted Pullup – 5RM + 3×5@85-90%
pm:
A. EMOM x 30
- 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
- – 3 ; minute 2&3 complete; 25 double unders + 10 russian KB swings + 15 wall balls
B. EMOM x 10 ; 1 weighted legless rope climb each minute
C. 2 rounds of assistance work to finish off the day
1 min of rowing @50-60% flush
:30 of banded snap squeezes ; slow and focused
:30 single leg body weight steps ups
:30 of banded good mornings
:30 banded tricep extensions
1 min of rowing @50-60%
1 min @80% on bike
x 2; second round, bike is at 50-60%
Performance:
A. Hang Snatch – 3RM from the knee + 2×3@90% *18 minutes
B. Snatch Grip Deadlift – heavy 5 rep in 15 minutes
C. EMOM x 30
Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
Minute 2 to 3 complete; 25 double unders + 10 russian KB swings (heavy as you can) + 15 wall balls ;
Snatch 95
DL 150
Bent 90
Pu 65
Emom done (108 kb)
A) 3×3 hang power snatch @95#
B) 255#
C) skipped
D) 45# plate
Both Emoms done. Digging these mental dog fight Tuesday’s
Hang power snatch 185 for 3
Snatch RDL 3×5 at 245
Rows 225 started to get ugly dropped to 205
Pull-up 70/80/90/80/70
EMOTM done
Rope climbs done
Accessory done
A. 3RM Hang Snatch 130.5#, 2×3 @ 118#
B. 5RM Snatch DL 193#, 1×5 @173
C. 5RM Bent Over Row 113@, 2×5@ 100.5#
D. Weighted Pull Up 5RM, hit 21#, jumped to 31# and only got 4 reps, 3×5 @ 23#
EMOM: 12xcal row for first 5 rds, then dropped to 10 cals for last 5 rds. This was way harder than it looked on paper. used 62# KB, and 14# WB to 10′
Legless EMOM, just body weight, made it all the way to top on first 7, 1-2 pulls away from top before failing on last 3
Assistance work done
A. 3 Hang Snatch – 65kg/143#
B. 5RM Snatch Grip Deadlift – 105kg/231#
C. 5RM Bent Over Rows – 60kg/
A. Hang Snatch – 136# x 3
145# x 2 (caught third and then fell forward)
Trying to save knees so didn’t do drops
B. Snatch Deadlift – 245# x 5
Drop done at 225#
C. Bent over barbell Row – 125# x 5 (stopped there because chest moved on last two reps to finish the set)
Drops done at 110#
D. Weighted Pullup – 35# x 5
E. EMOM x 30- done
Subbed wall balls for burpees after 3 rounds because my left knee has been bugging me and was squatting on one leg lol. Used 53# kb.
F. Only had time for EMOM 5 of leg less rope climbs because I was the last one in the gym. Didn’t use weight because I started the clock right after I finished the EMOM 30.