May 26th, 2017

Barbell
A. Snatch from 2-second Pause @1″ off the ground + Snatch + Snatch Balance; Every 2 minutes x 8, building to a heavy single
B. Clean + Front Squat + 2 Jerk Dips + Jerk; Every 2:30 x 6 sets, building to a heavy single
C. Front Squat; 60% x 3 fast reps OTM x 8 minutes

Conditioning
Four sets @ increasing effort:
4-6 Bar Muscle Ups (technique focus; unbroken w/tight body position)
9 Burpees to 6″
15 Wall Balls @30/20#
18 KBS @24 kg
300 Meter Row

Rest 2 minutes b/t sets

***must go faster each set

Assistance Work
Single Arm Press from Split Stance x 10/side x 3
Glute Ham Raises x 8-10 x 3
Single Arm Sled Pull x 100ft/side x 2

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5 Comments

    1. Also did the split presses with a 35# DB and did a hamstring machine at the hotel with 80# on it for 10 reps

      Then did a Metcon:
      5 rounds:
      10 shoulder to OH with 50# DB per hand
      10 burpee box jump overs (a bench)

      That was a good, tough workout for my energy levels and how my back is feeling lately (messed up)

      Like

      Reply

  1. A. 165 – missed once, but got it on the second try. I feel pretty good about this since I haven’t been snatching more than 135 in the past 6 months.
    B. 205
    C. 185
    Conditioning
    4:30, 4:10, 4:03, 4:16 – the last round started with an almost failed muscle up and I fell apart on the wall balls. I also forgot to erase the board.
    Accessory
    35# presses
    100# on the sled

    Liked by 1 person

    Reply

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