8 Minute Running Clock:
1,500m Row
AMRAP in remaining time of...
15 Burpee
15 KBS @1.5/1
(Rest 8 Minutes)
x3 sets
Notes:
-all sets @base pace
-note time for row, as well as score on amrap (aim for consistency on both pieces)
HPA BLUE
3 rounds for time @ 90%
20 shoulder to overhead 95/65
20 cal row
Rest 5 min
3 rounds for time @ 90%
15 KBS 32/24kg
15 Burpee box jump 24/20”
HPA - Power
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch . Above knee hang squat snatch, 1.1 @ 70%RM x 9 sets rest 1 min
+
A. Bench Press, work to tough set of 5 reps
B. Bench Press, 5 reps @ 91% of part A x 3 sets rest 2 min
+
EMOM for 8 minutes:
3 Ring Muscle ups + 3 Strict Ring Dips
+
rest 5 min
+
14 min EMOM:
1st min: Pullups . CTB . Bar Muscle up, 4.3.2 -- unbroken
2nd min: Thruster . Push jerk . Split jerk, 1.2.2 @ 155lb/105lb (squat clean first rep)
**Ceiling too low for BMU, Then sub out comlex for 8-10 CTB ... however hit sternum to bar just too make sure we are working at a tough range of motion**
HPA - Power
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch . Above knee hang squat snatch, 1.1 @ 70%RM x 9 sets rest 1 min
+
A. Bench Press, work to tough set of 5 reps
B. Bench Press, 5 reps @ 91% of part A x 3 sets rest 2 min
+
EMOM for 8 minutes:
3 Ring Muscle ups + 3 Strict Ring Dips
+
rest 5 min
+
14 min EMOM:
1st min: Pullups . CTB . Bar Muscle up, 4.3.2 -- unbroken
2nd min: Thruster . Push jerk . Split jerk, 1.2.2 @ 155lb/105lb (squat clean first rep)
**Ceiling too low for BMU, Then sub out comlex for 8-10 CTB ... however hit sternum to bar just too make sure we are working at a tough range of motion**
Blue
ReplyDelete1) 5.01 - videoed this one if anyone cares to see.
5m rest
2) 6.47
First week of smolov in the books!
ReplyDelete5:14 row, 49 reps
5:15 row, 47 reps
5:14 row, 48 reps
Blue:
ReplyDelete9:03 - Rounds were 2:25/3:18/3:20. S2O was limiting factor here. Rows averaged about 1200 cal/hr, 1250 cal/hr, 1400 cal/hr
Rest 5 minutes
2. 7:43 - Rounds were 2:21/2:39/2:43. Used a 24 kg KB here (don't have a 32 kg). KB were unbroken. Stayed steady on the burpee box jumps.
Also, just posted results for Friday. Forgot to do that last night.
Deletesquat snatch + hang snatch - 150 for all sets
ReplyDeleteA. 215x5 - more in the tank, 220-225
B. 195x5x3 sets - all smooth
+
all unbroken - muscle ups weren't too hard but by the end dips were tough
+
5 mins rest
+
1st min: 8 CTB pullups - tried to get as high as I could and still butterfly
2nd min: done - tng split jerks could be smoother
Got some clips of today's session that will be on facebook page. Can't train tomorrow either due to an evening event at school, will be back at it wednesday. Ohh if life was planned around training and not the other way around lol.