May 5th & 6th

Monday

Handstand Walk practice

out of practice here, and super sore today (the day after)

+

30 min @ 75%/moderate:

400m Run

21 KBS - 16kg

15 Burpees - no jump @ top

9 Wall Balls - 14# to 10 ft

6 rd finished with 12 sec left on the clock

8

Tuesday

AM - BSq int %’s + Snatch mod int + OHS int + ABC + LBC

A. Back Squat @ 20X1, 5 reps @ 75% x 4 sets, 3 min

B. Above Knee Hang Snatch High Pull. Above Knee Hang Squat Snatch, 1.1 x 6 sets, 2 min - 2 sets @ 125lb, 2 sets @ 135lb, 2 sets @ 145lb, no dropping b/t reps, keep bar tight on high pull

C. AMRAP OHS x 3 sets, 2 min - set 1 @ 155lb, set 2 @ 145lb, set 3 @ 135lb - bar taken from floor

D. EMOM x 10 mins:

1st - 10-12 sec L Sit on Rings 

2nd - 15 sec heavy weighted front bridge

E. Side Bridge, 60 sec per side x 3 sets per side, rest as needed b/t 

A. @203#

B. completed

C. squat snatched all reps and into OHS. my wrists were killing me

155- 8 reps

145- 7 reps

135- 9 reps

D. used 90# for the planks

E. used 15# on hip for all sets, not sure if i was supposed to use weight, these would have been hard without any weight as well

9

PM - Event 3 training

5 sets @ high effort:

10 pistols

5 ring muscle-ups

5 hang power clean @ 115lb

10 pistols

2 min b/t sets

*Focus on speed of movements

1:22, 1:06, 1:06, 1:08, 1:10 felt good but got winded. used regular shoes and liked it, my leg that was up felt way lighter 

9-- fun session, done pretty quick.