Week 3/4
Monday 12/23/13 –
Squat: 70%x2x6 – OTM
EMOM 8 min: HC + clean – begin at 225/135lbs, add per set if you’re keen
A1) Press-grip bench press: 5-5-5-5-5
A2) GHD sit-ups: 5x8-12
A3) Front rack lunge: 5x6-10 total steps @ 135/95lbs
Row: 25 min @ Z1 – every 1k get off and perform 1 round strict Cindy
EMOM 8 min: HC + clean – begin at 225/135lbs, add per set if you’re keen
A1) Press-grip bench press: 5-5-5-5-5
A2) GHD sit-ups: 5x8-12
A3) Front rack lunge: 5x6-10 total steps @ 135/95lbs
Row: 25 min @ Z1 – every 1k get off and perform 1 round strict Cindy
Tuesday 12/24/13 –
Power snatch + OHS: build to heavy 1+2
Pause jerk: 80%x2x4
Conditioning: 15-12-9 PC 115/75lbs, burpees, rest 10 min, x2
Rest 10-20 min
Conditioning: 1k row @ 90%, rest 3 min, 50 T2B, 50 BJ 30/24”, 50 burpees, rest 3 min, 1k row
Pause jerk: 80%x2x4
Conditioning: 15-12-9 PC 115/75lbs, burpees, rest 10 min, x2
Rest 10-20 min
Conditioning: 1k row @ 90%, rest 3 min, 50 T2B, 50 BJ 30/24”, 50 burpees, rest 3 min, 1k row
Monday
ReplyDeleteSquat EMOM: 325x2x6
HC + clean: 225,225,235,235,245,245,245,275
A1) 225x5x5
A2) 12s
A3) 8 reps
Rowed for only 20 min, ran out of time. Hopefully I can sneak in tomorrow morning and do Tuesday up here in the frozen tundra that is iowa.
Squat EMOM: 185
ReplyDeleteHC+Clean: 135-140-145-150-155-160-165-165 (missed the second clean at 165 both times barely out front)
Lunges: 8/round
GHD: 12/round
Bench: will do tomorrow
Metcon: Did two of the MAP sessions from Saturday since I missed those. I'll have to shuffle some of the workouts a little this week with the Holidays and work, but trying to get most of the work in.
By the way, Merry Christmas everyone!
ReplyDeleteTuesday
ReplyDelete215 power snatch + OHS, tried to do 225, but wasn't feeling it today
Had to clean up the weight for the jerks. Used 245, 265, 265, 265
Only did the first round of the PC burpees .
2:50 was the time and I burnt out real quick.
Moved onto the next wod and did it partner style with Mackenzie because a class came in. Didn't catch a time.
Power Snatch complex: 120# which is a new PS PR
ReplyDeleteOnly had time to do the last met con: took about 21:38ish with rest included.