Snatch PR and BS PR

Day 86

A. Snatch (low blocks) Establish a Max

115# PR

B. 1-arm DB Press 40# 8 min cap per arm using ROM testing

35#

L 2,3,3,4,3, short after each

R 9, 1, 7 short after each

C. Axle Front Rack Walk Lunge 85# using ROM testing

15, 8, 10, 7 short at end

D. Do something crazy!! Do something crazy!!

Day 87

A. Back Squat 140# Max 12 minutes (ROM testing)

11 PR, 8, 9, 6, 5 short after each

B.Clean (low blocks) %= 145

    70% x 3 100

    75% x 2 110

    80% x 1 120 (video)

    85% x 1 125

Tuck sit

Accumulate 4 minutes- at every break do 10 strict push ups with a pause hovering over the ground

1:00

:30

:30

:30

:30

:45

:15

did 6 sets of push ups

Good DL day… again

Day 84

A. Deadlift % of 210

75% x 5

85% x 3

95% x AMRAP -1

   200# x 5

210 x 1

220 x 1

230 x 1

(if ROM tests same or positive then go up for additional singles increasing 5% using biofeedback)

B. Build to a Challenging Squat Jerk + 1 Paused Overhead Squat (with same narrow grip, focusing on sitting back like you did with the tall Snatch)

120

C. NTE 7 Sets x 1.1.1.1

Seated Box Jump at or above 36”

2 sets x 36”

3 sets x 37”

Catch up again…

Day 79

A. Deficit Deadlift 165#

15. 13.12.

B. BTN Press 60#

9

C. 500 meter Row: For time (and we’re all here to support you)

1:50.6 PR

Day 80

Warm Up Movements 2-3 Rounds NFT

10 reps x

Snatch Grip Press Under x Light-Moderate- 35# bar

Overhead Squat 35# bar

1-arm DB Overhead Squat

55 x 10 on Right

A. Snatch Drop 4 sets x 3-5 Reps 55#  (Video last set)

(the reason that I’ve left a range here is because I don’t want you doing continued reps if they become press outs, so this is a matter of creating a base for a multi rep snatch drop to see for how many reps you can maintain great speed. So, if 5 reps feels good, do not exceed that but if at rep 4 you begin to slow down, let’s stick 3 reps)

B. Establish a 1 RM Dip

35#

Day 81

A. Establish a challenging

Clean Triple (from low blocks; not TnG)

135#

B. Jerk Support 60% 1x2 70%1x2 75%2x2 80%2x2 (to set up you get in your split with the bar overhead and pushing up on the bar while tightening the upper back. Push back through the heel of the front foot and take a half step back then step half a step forward with the back foot. Hold three seconds at the top)

Worked up to 115#

C. 3 rounds 30 sec work:30 sec rest

   Row (Cals)

   Thruster

   Burpee

Day 82

A. 10 minutes practicing Tall Snatch (light to moderate; big take-always are to sit butt straight down and to punch the shoulders up in the catch to meet the bar)

Worked up to 65

B. 1.25 Front Squat 120# (ROM testing)

4, 4, 5, 4 short after each

C. Wide Grip C2B Pull Up (pronated)

#20 assistance

5, 4, 3, 3, 2 short after each

D. 1-arm Waiter’s Squat 60#

L- 5,5,9,6,6

R- 5,4,7,7,5

Short after each

Day 83

Fun EMOM

20 EMOM

14 shoulder touches

8 tall box jumps- 30”

14 GHD’s

2 rope climbs

Lots of Front Rack business…

Day 78

A. 1.25 Front Squat 110# (ROM testing)

110 x 10 (2 sets of 5) no shortening, then 115 x 10 (5, 5- short after last set)

B. Wide Grip C2B Pull Up (pronated)

3 x 7-10 #30 assistance

10, 9, 10, 4- short after last 4

C. Axle Front Rack Walking Lunge 75# (ROM Testing)

40 steps- short

D. Log Clean # 85 (ROM Testing)

20- short

E. Accumulate 90 second in L-sit (legs at or above parallel for as long as possible)

Rest 60 seconds between breaks

Didn’t test- did ~14s at a time

20 min AMRAP

Day 76

20 min AMRAP

1-arm Farmers Carry 85#/arm x 80 meters (partition as needed)- changed arms every 40m

Bench Press x 12 Moderately heavy- 75#

Inverse Burpee x 12

Run x 400 meter

3 rounds + 80m + 3 bench press

Day 77

I came in and did some snatchery- worked up to 100#

Then cleaned- hit 140 with ease- failed 145 because I couldn’t stand the squat

Then did a little 10 min EMOM

1- 1 MU

2- 3 strict HSPU

Couple more PR's Yay!!

Day 75

A. Establish a Split Jerk Max

145#- ties competition PR

B. Esrablish a heavy 5 rep Power Clean

Wanted to max my power clean so did :)

140 x 1- PR

C.  3 x 300 meter Run

      Rest as needed

Done.

D. Do something fun!

Eat chicken and waffles???  Going to do some HS walks and AD tomorrow:)

River Ruckus, and a little more catch up, and a big fat DL PR

POST RIVER RUCUS

Day 1

A.  Deadlift 3 x 70% %based off of 210 150

                  3 x 80%  170

                  AMRAP 90% (should come out to 190)  190 x 6

Continue for additional sets of 3 up 5% but no extra 1's, use biofeedback as a guide after AMRAP s and triples

200 x 3

210 x 3

220 x 3

225 x 1

235 x 1 PR!!!

B. 1- arm Waiters Squat 50# Max work Rest 6 min/ arm

20 on each- 2 minutes on left, 3 on right

C.Did 10m on the airdyne

Day 74

A. Paused Front Squat 130# (using biofeedback; Max time- 12 Minutes)

Accidentally didn’t pause- did 20, sets were 3,3,3,5,3,3 no shortening

B. Elbowing Row 40# (using biofeedback; Max Time-6 Minutes/side)

did 20 per side, sets of 10 1:15

C. Tabata Push Up (8 Rounds)

88 push ups total

Immediately into (i.e. after last 10 second rest)

3 Rounds

50 Double Unders

10 Strict T2B

3:38 UB