#335
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 + 2×5 @85% + 2 x max strict bodyweight sets; resting 2 min between
pm:
*building **week 2; resort back to other phase of Emom next week.
A. EMOM x 33
Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
Minute 2&3 complete; 25 double unders + 12 russian KB swings (same as last time) + 18 wall balls
B. EMOM x 12 ; 1 weighted legless rope climb each minute *and slightly heavier than last week
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%
Gymnastics Add on:
A. Strict Muscle Ups 7 x 2 afap , into, 5 x 4 kipping afap, into 35 strict ring dips
*gymnastics studs, throw a light vest on
Performance:
A. Hang Snatch – 3RM from the knee + 2×3@90%
B. Snatch Deadlift – 5RM + 1×5@90%
C. EMOM x 33
Minute 1: 15/12 cal row *not sprinting here on this build out. Hard consistent efforts and sustainable throughout the EMOM
Minute 2&3 complete; 25 double unders + 12 russian KB swings (same as last time) + 18 wall balls
AM:
EMOM x33
-completed w/106# KB
**breathing felt good today. Dialed the row back a little today. Instead of having :20 rest, I went with :10 rest before the next minute. Ended up working out better
Pull-ups: heavy 5
Worked up to 96#
+drop sets: done
+1 max set BW: 31
PM:
Snatch(from knee)
-100k (focus: pull & catch)
**not forcing anything here
+drop sets: completed
Snatch grip DL: 5
-170 (lighter than last weeks, no biggie)
+drop sets: completed
Bent over BB rows: 5
-115
+drop sets: completed
EMOM x12 (rope climbs)
-completed
MUs strict 7×2
35 strict ring dips: UB
Didn’t have much time today and the body was very tired.
Snatch 127#
Snatch Deadlift to a deficit 209#.