Tuesday, 080916


#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 

2 thoughts on “Tuesday, 080916”

  1. 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

  2. Didn’t have much time today and the body was very tired.

    Snatch 127#
    Snatch Deadlift to a deficit 209#.

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