A. PS; build to a tough single
B. BS @13x1; 3-3-3-2-2-2; rest 2-3m
+
5 Sets:
10 Power Snatch @50% "A"
50 Double Unders
12 C2B Pushups
5 Deficit HSPU @6"
work = work
HPA-Blue
A.Back squat, work to a tough set of 4
B. Heaving snatch Balance, work to a single
C. Above knee hang snatch Ladder 1 rep every 90 seconds for 5 sets ( start at any weight, add 10# per set)
+
10 min EMOM
E: 1 legless rope climb to 15ft+ 10 Push ups
O: 3 pull up + 2 C2B pull up + 1 BMU
+
10 min EMOM
10 min EMOM
E: 8 toes to bar + 1 wall walk
O: 3 ring Muscle up+ 2 Dip HPA - Power
squat - C&J - snatch battery
A. Back Squat, build to tough set of 2 reps within 6-7 sets
B. Squat Clean & split jerk, work to double with :10 rest b/t reps
+
EMOM for 21 minutes:
1st minute: Power Snatch Cluster, 1.1.1
2nd minute: Thrusters, 3 reps @ same weight as snatch
3nd minute: 5 High Box jumps
Blue
ReplyDeleteResults
A) 305#x4 (5# increase from last week)
B) 245#
C) 155#-195# (195# is a 10# pr from the hang)
*Completed this in 6 sets, missed 175# once.
+
10 min EMOM: Completed
*Had to modify to 3 pull-ups+3 c2b. Big morning class and limited pull-up bars.
+
10 min EMOM: Completed
*switched the mu's & dip ratio to 2+3, wanted to work on my MU consistency and confidence. I fell off track around the 7min mark on the MU portion. This got tough after the first EMOM.
*Today was a bit long I had to rush through everything to get it done before work
Just realized that my Snatch Balance at 245# is a 10#pr.
DeleteBlue
ReplyDeleteA) 330# (5# increase from last week)
B) 225# - same as last time but felt smoother
C) 145# - 185#
+
Box was packed so had to modify:
E: 3 strict pullups, 10 pu
O: 3 pullups, 7ctb
+
Complete but timing of emom was off bc so many people in the gym. Had to wait to get to rings each time. RX movements/volume but over 18mins instead of 10 (almost every 2 mins instead of every 1).
GOLD
ReplyDeletePS-165 - really don't know where that triple came from two weeks ago
Back Squat - 175-205-225-240-250-250
2:12-3:24-4:06-4:02-3:28
Gold
ReplyDeleteA) 185
B) 265, 275, 285, 295, 305, 315
+
1:30, 3:12, 3:15, 3:23, 3:45
Gold
ReplyDeleteA. 165
B. 205, 215, 225, 235x3
+
- 2:20
- 3:15
- 4:50
- 4:20
- 3:50
I decided to skip Blue because my ring and bar MU proficiency sucks. As for today, I did the first 2 sets of DUs unbroken and then got frustrated. Those really slowed me down.
Blue
ReplyDeleteA. 315, first 3 felt solid, 4th rep was tough, but maintained good form
B. 165
C. 105, 115, 125, 135, 145
+
Completed w/ Strict pull-ups to substitute for BMUs
+
skipped the dips to work on stringing together MUs
Blue
ReplyDeleteA 130kg
B 82.5kg
+ completed with extra c2b instead of bmu
Failed last rope climb
Ring MU were hard and i missed lots of reps. Scaled to using a band to work on the movement. Normal dips.
After a week of no training due to a root canal treatment by the dentist it is back at power
ReplyDeleteA; Back Squat 2x@ 120kg
B: @85kg
EMOM: snatch and thruster @ 50kg (due to wanting improve snatch technique)
box jumps @ 76cm