Wed
AM
A. MAP training – sustainability – %’s should correlate to time domains
AMRAP 5 @90%
3 clean and jerks @155/108
5 bar lateral burpees
7 t2b
5+7
Rest 5 min
AMRAP 10 @80%
200m run
50′ sled push (145/90) – added to sled
12 KB snatch (alt arm) 53/35
Rest 4 min
4+200
AMRAP 15
5 bar muscle ups
10 box jump overs (30/24) * no rebound
15 ghd sit-ups
20 walking lunges (alt legs)
4+42
Today gymnastics add on (done after wods)
A. 1:30 pbar lsit hold. Accumulate
B. 50 pass through on pbars. Legs way out from way behind. Controlled.
C. Weighted chin up – 3 rep; drop weight to max strict Chin ups x 4.
18#: 5/5/4/4 for me unweighted.
Rest few min. Then heavy single weighted
Worked up to a 36# single
PM
A. Snatch balance + 2 ohs ; build to heavy – nothing forced. Speed is focus
165
B. Push Jerk 3×5 @77%
66kg
C. Bent over row 3×5@90% of 5RM
65kg
D. Assistance work
3 Rds
20 band scap squeezes
60′ waiters carry
30′ oh walk (barbell with weight) stability focus
12 back ext. 5 sec hold on last rep parallel to floor
Done