A. Above Knee Hang Squat Snatch, 1 rep every 2 min x 3 sets - just like the regionals, feel it out in warm-up, warm-up and hit your starting weight, then decide your jumps…goal is to hit 1st 2 reps, then go for it on set 3
B. Back Squat @ 20X1, 3 reps @ 84% RM x 4 sets, 3 min
C. Power Clean and Split Jerk, 1 rep per min x 9 mins - 3 min @ 165lb, 3 min @ 175lb, 3 min @ 185lb
D. 3 ring Muscle-ups + 3 Ring Dips per min x 10 min
E. 5 sets:
AMSAP L Sit on Rings
10 GH Sit-ups @ 30X0
2 min b/t
A. 155#, 170#, fail 180#
B. 228#
C. completed
d. completed
e. complete
8
Saturday - Event 6 training
Event 6
2 box jump overs on the round back to the rower
7--- focus wasn't there this morning, too many people. not my ideal set up and i was getting really annoyed with everything before i even started.
Sunday
AM - FSq/RC/HSPU/Pistol
5 rounds for time:
100ft run
1 legless rope climb to 14ft
100ft run
3:36
+
10 min rest
+
EMOM x 10 mins:
4-5 Strict HSPU
4-5 Front Squat @ 125lb
completed, all sets were 5 reps for both movements
8
PM
For time:
30 Pull-ups
50 Pistols (sub 2 min to complete these)
30 Pull-ups
3:14... pistols about 1:45 pushed these hard. First set of pull ups UB second set 15/5/10
+
rest as needed
+
3 x 3 min Row @ 75%/3 min Row @ 50% - damper 5
completed
9-- pushed the first part hard, separated the row as a triple day. i was pretty wrecked after that first part and just really didn't want to row
No comments:
Post a Comment