10/16/15 Friday

A. Those doing wodapalooza, 

hit first attempt at the 5 mins to hit your heaviest 5 completed reps of Clean and Jerk 

Those who are NOT doing Wodapalooza, Hit a heavy 5 rep clean and jerk…NOT TnG; but get back on the bar, don’t take :30 rest between reps, drop from overhead, settle, and back on the bar for the next REP

* ground to overhead for max weight essentially. 

191/87 clean no jerk

194/88 caught couldn't stand up 

163 x5 

B. Muscle Snatch – 3-5 reps between 90-100% of your 5RM Muscle Snatch (established few weeks ago)

88/40 x3 reps

C. 

:30 second sprint on bike 

3 min coast 

1 min hard effort  on bike 

2 min coast 

1:30 hard effort  on bike 

1 min coast

2 min hard effort  on bike

5-7 min legs only coasting 

Done 110 cal

pm

A. Back SqT – 1RM with 4 second pause in hole + 3×3@85% with pauses 

231 /105 X1

196 / 89 x3x3

B. Front SqT – bottoms up – 3RM + 1×3@90% *14 min for these 

185/85 x2 peed too much to stand on last set lol 

C. 800m Run x 3; rest 1:30 – 80% efforts here 

Done. 14:00

D. Assistance Work 

4-5 rds – NFT

8-10 GHD Weighted back extensions

12-15 Banded Scap Squeezes 

1-3 strict weighted muscle ups

2 snatch + 2 ohs @115/83; tempo OHS 

:20-:30 belly to wall hs holds 

Done.  Got 3 strict MU!