A. Snatch to to heavy single for the day ; allowed 2 misses above 65% ONLY in 15 min
145#
B. Clean & Jerk – 3×2; not TnG at or above 80%
152/69k
C. SqT Program Week 5 day 1
*manage your time here, shorten the rest period
Back SqT (%off 253#)
1×8 @65
1×6 @75
1×4 @85
1×4@90 failed 4th rep
Front SqT (% off 220#)
1×5@70
1×4@80
1×3@85
1×3@90 failed 3 rep
D. AFAP
100 Double unders
50 wall balls (30/20)
25 clean and Jerks (155/108)
Died. Breakdown. That is all.
A. Snatch; climb to heavy single, 2 missed lifts allowed only before ending session
138#
B. Drop set to 77% for 2×3 of A
C. SqT Cycle Week 4 Day 2
Back SqT
1×8@65. 74k
1×8@70. 81k
1×8@75. 86k
1×8@80. 92k felt better today
Front SqT
1×5@60. 60k
1×55@65. 65k
2×5@70. 70k felt better today
D. emom x 12
odd: 18/15 cal row
even: 8 box jumps (30/24) step down
Done.
E. Assistance Work
4 rds through
15 weighted twist sit-ups
15 band scap rear scap squeezes
12 weighted GHD situps
Done.
A. Back SqT 5×2@80% Rest 2 min
92k/202#
B. Strict Press 8×3 @60-65% of 1RM. Every :90 or so. Think speed
30k/66# (1rm is 104)
C. Bike 40 min
20 min of :30 on hard :30 on easy
10 min constant at 70-80% ish
10 min @50% recovery
Done.
A. EMOM x 20
Power clean + Push Jerk ; x 2 reps – not TnG
Start at approx 70% of your 1RM PC + PJ and build. Technique / Positioning is #1 priority
45k, 50k, 52k, 55k. 65k/143#
B. Clean Pull 5×1 @100% of your Clean ; rest 2 min
183#
C. 2-3 rds
500m row
40 double unders
30′ FR Walking Lunge 185/123
20 Pullups
10 Hang power clean *same bb
5 muscle ups
1 leg less rope climb 15′
Rest 5 min btwn rds
HPC slowed me down as expected forgot time. 3 rounds nothing felt real winding just movements physically hard lunges had to lunge on one leg couldnt use other knee and HPC always tough did doubles for the most so wasn't able to go fast. Rested a bit before the rope. MU 5,5 then 4/1.
Not a good day
A. Snatch 1×3@60%, 1×3@65, 1×3@70%
40, 44, 47
B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch.
54k
C. SqT Program Week 4
Back SqT
1×8 @65. 75k
1×8@70. 80k
1×6 @80. 92k
1×6 @85. 98k failed the 4th rep
Front SqT
1×5 @70. 70k
1×5@75. 75k
1×5@80. 80k
1×5@85. 85k. Failed the 3rd rep
D. EMOM x 10
8 kb Swings (heavy) + 8 burpee touch’s
Used 70#. Skipped 2 rounds in between couldn't get through it without resting. One round I only did 6kb rest did 8. One set did 4 and 4. Rest unbroken 8.
E. Assistance Work
2 x (each arm) KB rotational stretch x 10 reps each direction
*laying on your back on ground, arm up in air locked out, 10 twists internal and external
**will post video to group of this in the am
A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch
68k
B. Snatch Grip Deficit Deadlift 5×1 HEAVY , but maintaining positions of your snatch (back angle, bar height etc)
80k standing on 45# plates
C.
500m Row
30 Strict Pullups
500m Row
50 Strict Ring Dips (muscle up to start each set)
500m row
30 strict Pullups
500m row
22:28 wow.
D. Partner Wod w/Shannon
100 wb
100m shuttle run w/10 slamball sqt cleans **one partner holds wb one partner does 10 sqt cleans runs 50m then 10 sqt cleans runs 50 then partner goes
100 partner wb sit-ups
90' HS walk between the 2
100 wb
***wb can never touch the ground entire workout
Forget time. 12 something maybe
A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
163# did this weight few times.
B. Push Jerk 5RM + 2×5@90%
143x5, 154x3 frustrated i couldn't get more than this feel like i should be able to.
C. SqT ; follow tempo on BS
@ a tempo of 41X1
1×10@60. 69k
1×10@65. 74k
2×8 @70. 80k
Front SqT @ tempo of 32X1
2×5@60. 60k
2×5@65. 65k
1×5@70. 70k
1×5@73. 73k
C. 50 Strict Deficit HSPU; you choose height – be smart
13:53 used 45# was hard went slow def not happy with this time.
A. Hang Power clean – 4×3 at 80% of your 1RM Power clean – at knee or slightly above from blocks
61k/134#
B. RDL (clean grip) – build to heavy 5 rep in 5 working sets (straps allowed)
Up to 90k/198#
C. 30 muscle ups for time *
6:25 ripped hand pretty bad
**in least amount of sets as possible, as fast as possible. Meaning, don’t game this for a time that won’t be retestable etc. go big and keep going! Test that endurance piece to the upper gymnastics today with this format.
A. 3 rds afap
4 rope climbs
100 double unders
8:02
E. Assistance work
Reverse hyper 3×20 @25% of back sqT
Done
A. Snatch Balance + 3 OHS; build to max in 15-18 min
68k/150#
B. 8 min to hit TnG Heavy triple TnG Strict Press
43K (same as last week). 45kx1
C. Push Press – 4RM + 2×4@90%
121x4, 132x3 (got this for 6 last week grrr)
pm:
A. SqT Program Week 3 Day 1
Back SqT
1×8 @65 74k
1×8 @70 80k
1×6 @80 92k
1×6@85. 97k.
Front SqT
1×5 @60. 60k
1×5 @70. 70k
1×5 @75. 75k
1×5@80%. 80k
Didn't do front squats knee was tender after back squats
B. EMOM x 20
odd: 12/10 cal Bike
even: 4 TnG Power Clean + Push Jerks ; starting at 60%; ascending intelligently to where this is TnG Reps and efficient movement. So, Power Clean Push Jerk = 1 rep, do that 4x TnG
Stayed at 95# just wasn't feeling it today.
A. amrap 25
1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time.
3 strict deficit hspu (you choose height)
5 box jumps (40/32)
7 GHD Sit-ups
10+MU+2 hspu (45# plates). Did all kipping mu I can't do strict in a wod yet.
B. Weighted Ring Rows 5×5; ascending – NO HIPS, straight as a board and feet up, hip height etc
10,15,20,25,30#x5
C. Emom x 7 x 3 tng power cleans @70-75%
57k
D. Ski Erg – 1k TT
4:31.7
***did 4 hour hike with the kids today
A. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here
47k to 62k / 136#
B. SqT Program
Back SqT
1×10@65% 75k
1×8@70. 80k
2×8@75. 85k
Front SqT
1×5@60. 60k
1×5@65. 65k
2×5@70. 70k
C. EMOM x 21
Minute 1: 12 burpee touch’s
Minute 2: 35’ Double KB Walking Lunge 70’s/53’s
Minute 3: 15/12 cal row
Done. Used 44# KB. Was tough emom woof!
A. Power clean – 12 min to heavy single for the day *once warmed up to 60%
*keep movement clean
160 blahs.
B. Clean pull 10×1 @100% of clean. Every :90
C. 50 c2b AFAP in as few sets as possible ; as fast as possible
1:33 30,10,8,2
Rest 5 min
D. Running clock – sustainability is focus today
. 3 rds @80% output / smooth, sustainable pace
20 cal row
15 burpees over rower
12 weighted ghd sit-ups 25/15
9:17 this was def more than 80% for me. Rowed about 1050/1100 first round then 950's. Normally I would row in the 850 range.
Rest 5 min
1 rd
50 KB swings (53/35)
40 slam balls over box (20″) 50/30 *must drop ball once over box and pick up each rep before going over the box **dont drop it on other side when on top of box. Must hold ball till both feet on ground and over box.
90′ hs walk
100 double unders
8:10?? Shannon finished in 8:24 so i was about 8:10. This felt good nothing felt hard just little winding.
