315# PR for Tay
Competition:
Am:
A. Snatch to 1RM for the day. Not forcing anything
B. Clean Pull up to 3RM. heaviest you can while maintaining all positions of your clean
C. Split Jerk – up to 2RM for the day
D. Push Press – 2RM
Pm:
A. Emom x 14
Odd: 15/12 cal row
Even: 15 burpees over rower
Rest 6 min
B. 500m row x 4 ; rest 2:30 @ average of 1 second lower per split than last week
C. 7 sets
1 deadlift @83-85% + immediately into seated high jump, bound into broad jump ; rest 2:30-3 min between each set
*start seated. Set up a pvc in front, high? Parallel to floor. Jump this and when you land over, rebound into broad jump.
D. Assistance:
1. front rack hold :15 second holds at 100% of ur back squat
2. 3×12 weighted ghd back ext
3. 10 min crossover symmetry scrap work
https://uploads.disquscdn.com/images/30d8841a9a4da914ec088454bd52ece638d8c88d8bac3264df0d2f37e3bf356a.jpg
Am Session
A. Emom done. This was the best I’ve ever done. I did only do 10 burpees on 2 rounds but I’ve never been able to complete the calories so progress.
B. Row repeats. Held a steady 2:02 for all 4 rows.
C. Deadlifts and bounding jumps done. Deadlifts done at 220# to a deficit.
Pm Session (didn’t have lot of time so went fast)
A. Snatch 138# no misses. Almost 143 but happy to consistently hitting 133 and higher.
B. Snatch Pulls done at 205#
C. Split Jerk 176×2
D. Push press 143×2