AM
A. Back Squats @ 20X1, 3 reps @ 85% RM x 7 sets, 3 min
B. Seated Box Jump, 1 tough rep every 30 sec x 10 mins - begin seated on a 14” box, explode off the box and jump onto the top of another box
C. 3 sets:
5 tough weighted supinated chin-ups @ 20X0
10 sec rest
15 chest to bar
10 sec rest
20 kipping hspu
2-3 min b/t
D. Single Arm Farmer Walk @ 32kg, 100m walk x 2 sets per side, rest as needed b/t - wear straps to hold KB
A. 230#
B. completed 34"
C. completed-- had to break on last set of c2b
D. completed
8
PM
30 min @ moderate effort:
(2k Row buy-in)
200m Run
7 Toes to Bar
200m Run
7 Ring Dips
200m Run
7 KBS - 24kg
completed 4 rds after buy in
8
Thursday @ Catalyst
Squat Clean. Front Squat. Split Jerk, 1.1.1 x 6 sets, rest as needed - start @ 60kg, add 5kg per set
+
Power Snatch Cluster, 1.1.1 - work to a moderate effort set - leave about 10kg off the bar
65 kg, probably less than 10kg off bar though
+
Snatch Pulls, 3-3-2-2-1-1, rest as needed - 3’s @ 80kg, 2’s @ 85kg, 1’s @ 87kg, reset b/t reps
+
Drop Snatch, 2 moderate effort reps per min x 10 mins - use the same weight for first 5 mins, increase by a touch after 5 mins if you feel you can/should
45-49kg just trying to get comfortable and confident here
+
L Sit on Rings + Leg Raises on Rings, 10 sec hold + 5 leg raises x 5 sets, rest as needed b/t
this was tough
8
Saturday
AM @ Catalyst
Snatch, single
+
C&J, single
Snatch 83kg, failed 85
CJ 101 kg stopped after that
8
PM
3 rounds for time:
25 cal AirDyne
50ft Overhead Barbell Walking Lunges @ 95lbs
25 cal AirDyne
10 Alternating DB Power Snatch @ 65lb DB
18:05
8- would've been better with a straight 50ft, i did 25ft out and back so i dropped the bar and i shouldn't have done that
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