BS and MAP

she

 

A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min

B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)

C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)

A. 115#, 135, 145

B. 25#/ hand, 20" box

C. 45#, 50, 55, 60, 65, 70, 75, 80

+

3 rounds for time @80%:

400m run

5 thruster (75#)

5 burpees

30 DU’s

10:11

(rest walk 5 min)

10 min @ 85%:

250m row

25m FC

5 box jumps (step down, 20”)

10 cal AD

3 rounds + 250 m (FC 50# per hand)

(rest walk 5 min)

10 min @ 90%:

Row 10 cal

3 Tng C&J

4 CTB chin ups

5 DB S2OH

4 rounds + 10 cals (95# C&J, 35# db)

Notes:

- BS – full range of motion

- warm up well, body temp up before starting aerobic work

- Get faster in pace in each piece of aerobic work

- Moderate weight on FC

I love to row??

Row 1k @80% Aer- Avg. 4:10 

Rest walk 2 min

Row 500m @90%- Avg. 2:05

Rest walk 2 min

Row 250m @80% Aer- Avg. 1:00

Rest walk 2 min

x 3

Notes:

- Row accels warm up, practice fast starts into fluid stroke

- Consistent pace, good breathing

Recovery wod

Row 1000m then:

5 RNFT:

5 strict T2B

10 GHD

15 BE

10 box jumps 24"

20' HS walk

25 DU

Row 1000m 

Long and heavy

 

For time:

1k row

100m FC 

20 OHS 

Run 800m

30 DB bent rows 

100m FC

Row 1k

21:25

FC- 75# in each hand
OHS- 95#, 6, 5, 5, 4- very challenging
DB rows- 25# each hand

Snatching and a 1st pull breakthrough- thanks Zachypoo!

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min

55#, 60, 60, 65

B. Drop snatch; 3,3,3; rest 90 sec

90#, 95, 100

C. Emom 12 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2

Even – Hang power snatch x 2 + Hang sntach x 1

Worked on the 1st pull- my weakest link in oly- really focused on weight transfer w/ 70#

+

3 sets:

12 front rack step ups (85-95#)

Amrap CGBP (70%)

12 front rack reverse lunge 

Max effort FLR on rings

Rest walk 2 min

Used 85# for FRSU and FRRL, Used 80# for CGBP, times for FLR w/ feet on 12" box were:
1:35, 1:03, 1:10

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer to front edge of the heel off the floor

- feet elevated on box for ring FLR

- lunges are total, not per leg

Back on SHE- hope it sticks

SHE

A. FS @20X1; 5,3,1,1,1; rest 2-3 min  

125, 135, 145, 155, 160 ties PR

B. Emom 8 min – HC x 2 (from blocks, bar at mid thigh, inc. load per set)

85, 95, 105, 105, 110, 115

C. For 6 sets – every 90 sec – 5 Tng squat clean (50%), 5 chin ups, 5 burpees 

39s, 37s, 34s, 34s, 35s, 34s- sc=75#, chins= butterfly UB

+

3 sets for times @85%:

400m run

10 S2OH (95#)

10 CTB chin ups

10 wall balls (16#)

rest walk 90 sec

4:35, 4:35, 4:25- UB except dropped the wb (accidentally) in rd. 2

 

Notes:

- Use A as CNS warm up, not 1 RM

- HC – build to heavy

- same times all 3 sets, attempt unbroken on each movement

Zachy poo- thanks for the wod.

10 S2S (80#)
8 wall walks
50m farmer's carry (70#)
8 wall walks
10 S2S
5 heavy power cleans (115#)
for time.

9:15

FS 10 x 1
145#