January 28th, 2017

A. OHS w/2-second Pause in bottom x3x3 @80-90% of Snatch
B. Hang Power Clean; 75-80% x3 Tng OTM x 5
C. Bench Press x5x4

assistance work
OH Yoke Walk x 50ft x 2
supinated ring rows x 10 x 2
turkish get ups x 5 tough reps each arm (alternating)

Conditioning
Every 4 minutes x 5 sets: (all at 85-90%)
15/12 Cal Bike
15/12 Cal Ski
200 Meter Run

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2 Comments

  1. Solo session tonight:

    A. 160
    B. 185
    C. 155

    Yoke: 195,215
    Ring rows done with feet on box
    45# DB for TGU

    Metcon:
    2:18
    2:25
    2:35
    2:42
    2:44

    Def started too hot by about 10 seconds. Then found a bit more of a groove.

    Glad to get it going tonight as I almost bailed.

    #openseason

    Liked by 1 person

    Reply

  2. More modifying today, but felt good to get through this workout.

    A. Skipped
    B. 123# felt ok.
    C. 103-133

    assistance work:
    Done. Just walked with yoke. Felt awkward but better with tips from Adam. TGUs with 44 & 53 #

    Conditioning:
    Subbed row for run at 13 cal. Finished each round about 3:20-3:25

    Like

    Reply

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