Monday
AM - SN int + BSq %'s + C&J mod + GHR
A. Power Snatch, work to a max
B. Back Squat @ 20X1, 4 reps @ 78% RM x 6 sets, 2:30 min
C. Squat Clean. Push Jerk. Split Jerk, 2.1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb, touch n go on the cleans
D. GH Raise Cluster @ 20X0, 5.5 x 5 sets, 2 min - 10 sec rest b/t 5’s, make them HARD
A. 155#, went to 165# but couldn't put on the brakes
B. @210#
C. completed
D. all sets with 20#
8
PM - Ring MU's + HSPU's + LBC + ABC
EMOM x 15 mins:
2 HSPU to 8” Deficit
2 Ring Muscle-ups
good combo, HSPU strict on parallettes
+
5 sets:
10 strict HSPU
rest as needed
10 sec L Sit on Bar
rest as needed
20 sec double arm KB Carry @ 24kg/arm
rest as needed
10 sec L Sit on Rings
rest as needed
40 sec Front Bridge
3 min b/t sets
completed everything as written. almost lost a finger today, when i went to set the KBs on the ground after the carry, my finger got slammed in between. Minor distraction, had to get bandaids and everything haha.
8
Tuesday - MAP Low %'s (30 min-->45 min)
45 min @ 75%/moderate effort:
400m Run
15ft handstand walk
400m Row
30 alternating step-ups onto 20” box
40 cals AirDyne
4 rounds + 30 step ups..... forgot to do the bear crawl in all the rounds
8
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