AM
A. Snatch Grip Deadlift @ 40x0, 1 rep every other minute for 5 total sets - 285#
B. Close Grip Bench press @ 31x1, 2-3 reps x 6 sets , rest 2 - sets if 2 with 235#
+
4 min AMRAP- 2 rounds+ 7
15 115# thruster
15 toes to bar
PM
5 min row @ 1:55/ 500 pace- 1:55.3, 1:55.5, 1:55.8. 1:55.4
rest 3 min x 4 sets
Tuesday
Tuesday
AM
A. Build to a heavy single snatch -215/220- the weight wasn't a killer, I couldn't get the bar behind me enough, kept loosening it in front, had at least 10 misses. Felt like giving it a shot again later on and just felt so much smoother, only had like 3 misses but then hit it on the next attempted
+
1 weighted RC every minute for 10 min , use weight belt, add weight per set if possible- 15lb vest-wasnt able to finish the EMOM, failed the 7th min, wasn't able to reach the top of the rope, started sliding back down
+
3 tough strict HSPU to deficit every minute for 10 min- 5 sets @ 8in, 5 sets @ 10in
+
30 strict L pull ups for time-3:24
PM
30 min z1 airdyne
Wednesday
A. Back Squat, Build to a heavy single -365
+
Unbroken overhead squats for time 7>1 @ 155# - 3:25
rest 10 min
3 rounds for time: 15:58
100 Double unders- really struggled with the double unders
10/10 KB snatch 32kg
Thursday
20 min z1 + mobility
Friday
AM
A. Snatch Grip Deadlift @41x1, 2 reps x 5 sets, rest 3 min - all sets with 285
B. Behind the neck Jerk. Jerk OTM for 10 min, weight 225# - no misses
C. 5 ring muscle ups OTM for 10 min -first 4 mins were UB sets of 5, 3 sets broken into 3&2, then I struggle for the last 3 mins
PM
AD 30 seconds @ 95%, rest 3:30 x 5 sets- 27,26,28,28,27
Saturday
5 TnG CLEANS @ 205 every other minute for 5 sets- no misses, however it was more like a 2 min rest between set, my knee was bothering me alot from snowboarding earlier in the day. however i feel that if wasnt an issue id be just fine, each set took between 15-20 sec
+
10 min EMOM- wasn't until the about 6 or 7 mins in were i started to notice my low backs was burning out, wasn't on the snatches but it was the box jumps that got it going
1st: 8 power snatch- first 2 sets were UB, one set of 6&2, and the rest broken in sets of 4
2nd: 12 box jumps 24"
+
10 min EMOM- moved through it pretty well, should of gone UB on the wall balls
1st: 20 Deadlifts @ 95- UB, made sure my shoulders were pulled back and kept my butt engage
2nd: 15 wall balls- broken into 8&7
Saturday
5 TnG CLEANS @ 205 every other minute for 5 sets- no misses, however it was more like a 2 min rest between set, my knee was bothering me alot from snowboarding earlier in the day. however i feel that if wasnt an issue id be just fine, each set took between 15-20 sec
+
10 min EMOM- wasn't until the about 6 or 7 mins in were i started to notice my low backs was burning out, wasn't on the snatches but it was the box jumps that got it going
1st: 8 power snatch- first 2 sets were UB, one set of 6&2, and the rest broken in sets of 4
2nd: 12 box jumps 24"
+
10 min EMOM- moved through it pretty well, should of gone UB on the wall balls
1st: 20 Deadlifts @ 95- UB, made sure my shoulders were pulled back and kept my butt engage
2nd: 15 wall balls- broken into 8&7
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