Robert on vacation
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:
A. EMOM x 30
Minute 1: 8 kb swings (heavy) + 8 burpees
Minute 2: 15 cal Row
Minute 3: 30’ Front Rack double walking lunge 70/53’s each hand
B. every :45 x 10 x 1 weighted legless rope climb each minute *and slightly heavier than last week
C. Assistance Work
2 x 1 min weighted sorenson hold
+
2 x 1 min GHD hold (parallel to floor)
+
10 min of Scap work
Gymnastics Add on:
A. Strict Muscle Ups 5 x 3 afap , into, 3 x 6 kipping afap, into 40 strict ring dips
*gymnastics studs, throw a light vest on
A. Snatch 133# (127 last week)
B. Deadlift 216# (209 last week)
C. Didn’t do.
D. Pullups 17.5×5 then drop sets. I’ve lost a lot of strength with these somehow so will be adding in regularly.
Emom. Always struggle with this. Did only 10 cal row each time. Used 53# KB for swings but had to drop to 44# for lunges and I even had to skip a few rounds of lunges. But I fiiiiiinished ????
EMOM x30
-completed
Pull-ups
-100#
Drop set: completed
Max set: 31
Snatch hang pulls
Snatch grip DL
-185k
Bent over bb rows:
-110