205 X 5 to finish off the final week of Phase 1
Final week of phase 1, cycle 1. Leading into deload wel next week.
Competition:
am:
A. Hang Snatch – 3RM from the knee + 2×3@90%
B. CG Deadlift – 5RM + 1×5@90%
C. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets (on rings semi sup grip); resting 2 min between
pm:
A. EMOM x 30
Minute 1: 15/12 cal Row
Minute 2: 60’ kb overhead lunge 70/53 single arm. After 30’ switch arms
Minute 3: 20 double unders + 5-7 bodyweight bench press ***bench, speed a focus. Modify accordingly **women may work better around 75% of bw
B. Behind the neck Split Jerk Work; 7 x 3; speed as focus here
C1. Reverse Hyper 4 x 15-20 reps at 20-23% of your 1RM back squat
C2. Double bent over DB seated bent over row 8-10 reps x 4 sets
Add on Work:
10 hang pc + overhead 115/83 95/63
100m sandbag shuttle run
every 2 min x 10
+
Accumulate 5 min in bottom of OHS with empty barbell
Performance:
A. Hang Snatch – 3RM + 2×5@90%
B. CG Deadlift 5rm + 1×5@90%
C.EMOM x 30
Minute 1: 15/12 cal Row
Minute 2: 60’ double kb overhead lunge 70/53 single arm. After 30’ switch arms
Minute 3: 20 double unders + 5-7 bodyweight bench press
A. Snatch 121#.
B. CG DL 233# to deficit. Drop sets done.
C. Weighted pullups 20#x5. Did 1 deadlift at 209# in between every set for added volume.
D. Emom done. Did 10 cal each round and 11 last round. Did lunges in place to abmat to save my knee. Bench did at 90#x5 each round.