Competition:
Week 3
am:
A. Push Jerk – 5RM + 2×5@90%
B. Push Press – 1.1.1 cluster; 10 count between reps; to max for day
C. Back SqT – 5RM + 2×5@90
D. max strict hspu; rest 2 min, max kipping hspu from 3”..rest 2 min max from 1″
pm:
A. Afap
75 heavy wall balls
25 Box jumps 36/30
59 Ghd Situps
25 burpee muscle ups
75 double unders
B. Assistance Work
Sotts Press – 10 min worth of sets of 5 climbing. Working that bottom position
6 rds of 10 inverted Scap squeezes into ::20 hs hold belly to wall. Rest accordingly
50 PVC dislocates
Accumulate 2:30 l sit hold
Running Piece Add on:
400m run @80-85%
200m run @60%
X 4
Rest 5 min
Repeat
Performance:
A. Push Jerk 5RM + 2×5@90%
B. Back squat – 5RM + 2×5@90%
C. Afap
75 heavy wall balls
25 Box jumps 36/30
50 Ghd Situps
25 burpee muscle ups
75 double unders
AM:
WOD:
12:41
L-sit hold
-completed
50 dislocates
3 rounds: 10 inverted squeezes + :20 sec hold
-completed
PM:
Push jerk
-125k
+drop sets
Push press
-115k
Back squat: 5’s
Push jerk: 195# + drop sets (shoulder felt good finally)
Back Squat: 315# + drop set (knee finally felt good)
Metcon: burpee pullups instead of MU’s 13:08