Monday, 011617

Young guns killing the PR’s



5th week this Phase, De-load week (relative pee athlete) – choose your training sections accordingly based on what you feel you need, as well as what can be viewed as a recovery for yourself. 

Weightlifting

A. 3 tng squat snatch – emom x 10 ; athlete chooses weight. Can go heavy on these today or work speed. Athlete specific 

B. Clean pull (blocks) 5×5 @105-110% of max clean (use straps)
Gymnastics

A. Choose one of the following depending on your level 

5 x 20 UB kipping hspu 

7 x 15 ub

9 x 12 ub

10 x 10 ub

Rest accordingly 
Conditioning:

4 rds of , 

20/16 cal bike 

30 wall Balls 

15 power snatch 95/63

30′ oh walking lunge ^

20 box jumps (step down)

30′ oh walking lunge 

Rest 4:30

*goal : Hard sustainable efforts all rounds
Training Options / Assitance Work

A. Recovery based only
Rowing Progressions::

400m 

450m 

500m 

550m 

600m

600m

600m

400m

Rest 1:45 between all 

2 thoughts on “Monday, 011617”

  1. A.) Snatch TnG at 65kg. Trying to focus on moving my feet more.
    B.) Clean Pulls at 143kg
    C.) 9×12 UB HSPU
    D.) Conditoning done- kept a 5:15-5:30 pace each time

  2. Snatches started at 60 and worked up to 90 kg

    HSPU
    9×12
    Last set did 20 reps just to open it up

    Metcon
    5 mins / 5 mins / 5 mins / 4:34

    Try to get the pulls in this week because I love dem heavy pulls

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