Tuesday, 101116

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 

2 thoughts on “Tuesday, 101116”

  1. 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

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