An easy 190# for Tasia as this past Saturday’s lifting session.
Competition:
am:
A. Clean from blocks (below knee) 3RM + 2×3@90%
B. Clean Pull (same blocks)- 3×3@105% of your max clean
C. RDL – climb to heavy 3 rep in 10 min
D. Weighted Pullups 8 x 2-3 reps heavy; across
pm:
A. Running clock
4 rds
500m row
20 GHD situps
rest 4 minutes
4 rds
500m Row
20 burpees over the rower
rest 4 min
find 1RM SqT Snatch with 10 second pause in the hole + 10 second pause once at extension
B. Assistance Work
1. 3 X 1:30 sorenson hold (weighed for those who have progressed)
2. 200m ski erg sprint + 16-24 alt Db bicep curls X 4 rounds — rest 1:30-2’jn between rounds
3. Bent over barbell rows – heavy singles in 10 min – with 7-10 second pause touching stomach and 5 second eccentric
4. Scap work
Performance:
A. Clean from blocks (below knee) 3RM + 2×3@90%
B. Weighted Pullups 8 x 2-3 reps heavy; across
C. Running clock
4 rds
500m row
20 GHD situps
rest 4 minutes
4 rds
500m Row
20 burpees over the rower
rest 4 min
find 1RM SqT Snatch with 10 second pause in the hole + 10 second pause once at standing completely up
A. Cleans from blocks 163×3, 176×1 for singles. Weight is feeling easier just technique but much better with these. Did drops at 156/163#.
B. Clean pulls done at 209#
C. RDL done at 209#
Cleans 130 for 3
137 for 2 (took a great deal of time in between reps and failed a few times)
Pulls done
Metcon 1 10:24
Metcon 2 done (didnt see clock and started late)
Snatch 100kg
A. 140 x3, 155 x1
B. Clean pulls: done
C. RDLs: 145 x3
D. Pull-ups 8 x3 @75
Wod1: 10:46
Wod2: 12:20
Snatch: 245