Monday:
A. Power Snatch; 1.1.1.1.1; rest 20s / 2 minutes x 3 sets **195-205 - if shoulder is acting up change this to power clean**
B. Banded Snatch Pull; 3 reps; rest 2 minutes x 5 sets - moderate bar/band tension
+
EMOM for 21min
1st: 12 Power Snatch @ 75#
2nd: 12 Box Jumps @ 24""
3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
EMOM for 24min
1st: 10 DB Snatches @ 45#
2nd:10 BF Burpees
3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
Mobility - 20min
***Last week of the EMOMs***
A. All lifts were at 195. Missed 1 left in 2nd set and 1 in the third
B. 205 all reps for sets
21 min EMOM: Tough but easier than last week
24 min EMOM: Tough with the extra set but complete all work.
Tuesday:
A. Back Squat; 3 reps @84%; rest 3 minutes x 3 sets
+
Row 300m @2k pace; rest 30s x 10 sets
Rest 5 min x 2 sets
+
AB; 10s @ 100% effort; rest 3 min x 6 sets
+
Z1 30 minutes
A. 315 Again this week on Back Squats
Rowing was all between 1:48-1:50
Did not have time to do Z1 work. Pretty bummed about that actually.
Wednesday:
A. Split Jerk - 8 singles @ 260; rest as needed - lets start building up some exposure to these on that elbow...
B. Deadlift @20x1; 3 reps @84%; rest 3 mins x 4 sets
C. Thruster from Floor; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - change weight each set - start with 185 if possible
+
12 Minute EMOM:
1st: 4 strict Deficit + 4 kipping HSPU **use same deficit for strict and kipping**
2nd: 3 rope climbs
A. 260 all singles no misses however I wasn't comfortable catching. My day got off and I was rushing to get this stuff in, training at a different time etc. Just didn't have the will to catch it each rep or energy.B. 345 felt good but again on the third I would drop and reset my grip to finish the set.
C. Wow, not sure how I didn't die. However, no misses at any weights. I started at 205, 185, 155, 135 and it was ROUGH! Form wasn't typical because of a shitty day really. I have been super busy!
12 MIN EMOM: DID NOT DO! NO TIME
No comments:
Post a Comment