Sept 9th, 10th &11th

Tuesday - 

A. Snatch, 1 rep per min x 15 mins - 6 min @ 60kg, 3 min @ 62kg, 3 min @ 64kg, 3 min @ 66kg

B. C&J, 1 rep per min x 12 mins - 6 min @ 76kg, 3 min @ 78kg, 3 min @ 80kg

C1. Reverse Hypers @ 10X0, 12-15 reps x 5 sets, 1 min

C2. Weighted Side Bridge, 20 sec heavy x 5 sets per side, 1 min - rest as needed b/t sides

completed everything as written. hypers with just the lever and side planks with 30# for 2 sets and 35# for 3 sets

7-- back was super sore from f.sq yesterday

Wednesday 

A. Back Squat, work to a tough set of 4

B. Back Squat, 4 reps @ 90% highest from A x 3 sets, 3 min

C. EMOM x 10 mins:

1 tough Press

2 Bar Muscle-ups

D. 7,6,5,4,3,2,1 for time:

Strict HSPU to 5” Deficit

L Pull-ups

A. 243#

B. 218#

C. completed, presses @ 110

D. 8:24

8

PM - 

5 sets @ 95-90%:

400m Running

15 KBS - 32kg

3 min walk

2:11, 2:12, 2:16, 2:18, 2:18

+

5 sets @ 85-90%:

400m Row

15 Wall Balls - 20# to 9 ft

3 min walk

2:14

2:12

2:15

2:14

2:17

7-- so hot and crowded! 92 degrees inside and out.

Thursday - Catalyst - SN complex (low int) + C&J complex (low int) + SN Pulls + Core (flexion)

Snatch High Pull. Above Knee Hang Snatch. Heaving Snatch Balance. OHS, 1.1.1.1 x 8 sets, 1 min - 4 sets @ 50kg, 4 sets @ 60kg

+

Clean. Front Squat. Push Jerk. Split Jerk, 1.1.1.1 x 8 sets, 1 min - 4 sets @ 65kg, 4 sets @ 75kg

+

Snatch Pulls, 3 reps @ 90kg x 3 sets, 2 min - reset b/t reps

+

Knees to Elbows @ 2020, AMRAP @ this tempo x 5 sets, 1 min

completed as written. i don't know if i did the k2e right, they really hurt my shoulders reps were 11, 8, 6, 5, 5

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