Lynns pre 5k, #145 Snatch. Not PR but a clean lift s X up there relative to the 1 rep
Competition:
A
am
A. Split jerk up to 3RM +2×3@90%
B. Push Press – 3RM + 2×3@90
C. Back SqT – 3RM + 2×3@90%
D. Strict Hspu – belly against wall, max at no tempo, your pace. rest 3 min x 4 sets
Pm:
A.MAP Training – 80% – consistent, sustainable ouput
AMRAP 10
3 pbar hspu *goal here is unbroken, so if PBAR is to much of a deficit, modify accordingly
6 strict ring dips
100m shuttle run
rest 3 min
AMRAP 10
3 clean and jerks 155/108
6 front squats
200m run
C. 4 x 20 weighted situps
D. 5 rds assistance
15-20 banded scap squeezes
10-12 double db seated bent over rows
10 hang scap squeezes
(-1) strict t2b
Performance:
A. Back SqT – 3RM + 2×3@90%
B. Strict Hspu – belly against wall, max at no tempo, your pace. rest 3 min x 4 sets
C. MAP Training – 80% – consistent, sustainable ouput
AMRAP 10
3 pbar hspu *goal here is unbroken, so if PBAR is to much of a deficit, modify accordingly
6 strict ring dips
100m shuttle run
rest 3 min
AMRAP 10
3 clean and jerks 155/108
6 front squats
200m run
A. Split Jerk 163×3, 176×2. Legs just wouldn’t work not sure what was wrong kept double dipping ….disaster ????
B. Push Press 150×3. Up 5# from last week
C. Back Squat 238×3, 242×2. Can’t seem to get this for 3 ????
AM
A. 137- split jerk x3
B. 120- push press x3
C. 210- back squat x3
PM
-wod 1 (10 rounds)
-wod 2 (6 + 150m run)