June 11th, 2016

A. Every minute, on the minute, for 12 minutes:
Deadlift x 2 reps @65% of 1-RM

*Focus on a tight setup and good speed off the floor

B. Seven sets of
Snatch Pull + Power Snatch off Blocks (from knee height)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Sets 5-7 — 1 rep @ 75% (EMOM for these)

C. Three sets of:
Barbell Front Rack Step Ups x 5 reps/leg
Rest 30 seconds between legs, 90 seconds between sets

*These are forward step ups; height should be just about at the knee

D. Three sets of:
Dumbbell Incline Bench Press x 10 reps @ 20X1
Rest 2 minutes

*You’ll have to set up a bench on another bench (or box) to make this happen at our place.

+

Minute 0:00 – 2:00:
Run 400 Meters @85%
Minute 2:00 – 4:00:
Row 400/300 Meters @90%
Minute 4:00 – 6:00:
30 Burpees
Minute 6:00 – 8:00:
Rest
x 3 Rounds

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6 Comments

  1. A. 143,163×11
    B. 53,63,73,73, 83×3
    Thanks for the coaching, Matt. I think I owe you around $50 at this point.
    C. Done w/ 83
    D. Done w/ 35s
    +
    Done. Didn’t finish the last two set of Burpees in under 2:00, but I did finish them. Had 1 left in the second set and 4 in the third. Also came in from runs with either a few seconds or no time left. Rows were slow, as it was the only time I could try to recover a little. Conditioning needs work. Ass officially kicked.

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  2. A. 255
    B. 95-145 (78%) – these went way better than last week. Felt much faster under the bar and where I struggled at 135 last week, this week they felt easy. I credit the improvement to Matt’s coaching last week.
    C. 95, 115, 135 – knee height is high FYI.
    D. 60s
    +
    Done. Tougher than it looked. Glad it’s over. The first round I had about 30 sec rest between pieces, after the second it dropped to 15, and the third it was 10

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  3. A. 265
    B. 115-160
    C. 115/135/145
    D. 60#
    — skipped the conditioning. still looking to get over whatever it is I have. happy to get the strength portion done. hoping to be back to normal by monday.

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  4. A. 225
    B. 95,115,135,135,140,140,140
    C. 115 for first two sets, mistakenly used 135 for last and kind of failed the left leg.
    D. 40# across
    Skipped metcon, felt worked enough from field day the day before..haha

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