Tuesday, 010317

Teammate Tuesday 



Strength:

A. Hip SqT Clean – 3RM for the day,  with 1-2 second pause in hole on catch position *18 min or so, speed and positional focus today 

B. Bottom up Front SqT – climb to heavy single in 12 minutes *smaller jumps, quick turnover 

Conditioning:

A. 8 hang power Clean and Jerks + 2 min row; rest 5 min x 3 rounds 

*athlete choose weight. PUSH THIS! and the ROW is hard effort. These 3 rds should leave you taxed for a while. Intensity is key with these. Refer to few weeks ago when we did 7+1:30 row. 

Assistance / Options:

A. Accumulate 360′ ok the YOKE afap and ahap. Note your time and weight. You can choose to stay one weight for all or add weight here and there. Either way add all up and note time completed 

B. 5 rds of, 

100m sled push + 10 strict hspu (athlete chooses weights / heights). Sled should be a weight you can keep moving all rounds. Get the breathing going.  

***weather permitting sub for indoors plate push 

C. L – Sit work. Accumulate either 2,3 or 4 minutes. Depending on your skill level 

Performance based:

A. 8 hang power Clean and Jerks + 2 min row; rest 5 min x 3 rounds 
*athlete choose weight. PUSH THIS! and the ROW is hard effort. These 3 rds should leave you taxed for a while. Intensity is key with these. Refer to few weeks ago when we did 7+1:30 row. 
B. Hip SqT Clean – 3RM for the day in 15 minutes , with 1-2 second pause in hole on catch position *18 min or so, speed and positional focus today 

C. Assistance / Options:

(Choose one – time dependent)

A. Accumulate 360′ ok the YOKE afap and ahap. Note your time and weight. You can choose to stay one weight for all or add weight here and there. Either way add all up and note time completed 

B. 5 rds of, 
100m sled push + 10 strict hspu (athlete chooses weights / heights). Sled should be a weight you can keep moving all rounds. Get the breathing going.  

4 thoughts on “Tuesday, 010317”

  1. Am:
    A. 165#
    B. 185#
    C. Done at 113#. Only got 6 on second set dropped bar so just went to row.

    Pm:

  2. Clean 3rm from hip: 209#, 220# for 2

    Bottoms up FS: 242#

    Wod: 133# 526, 143# 520, 153# 529

    Wod 2: 3 rds. 20 cap bike, 25 hspu. I died. 8 something..

    5×7 dips on pbars

    Double under work, cross over symmetry

  3. 245 for 3
    280 for 1.5

    Workout
    185 : 603
    210: 532
    220: 568

    Plate push fiasco done
    All strict HSPU unbroken (10 reps)

    Yoke walks combo with strict weighted dips

  4. AM:
    A. HHSC 3RM
    -305
    B. Bottom up FS
    -400
    C. Wod @
    205.215.225
    597.585.620

    PM:
    5 rounds @3″ def.

Leave a Comment

Your email address will not be published. Required fields are marked *