Open Prep
A.
Every 2min for 16min:
3 Pos Power Snatch
*Start moderate and build into a heavy-ish complex
B.
Front Squat
4×8 [9]
*Add 5-10lbs compared to last week
-superset with-
Knee Planks
2x15sec hold between each set of Front Squats
C.
Stationary Dips
4×15 [9]
-superset wtih-
Barbell Curls
4×12 [9]
*Add 5lbs to curls compared to last week
D.
4 Rounds of:
Min 1: 30 ft HS Walk
Min 2: 14 Pistols (alt)
Min 3: Rest
E.
Helen
3 Rounds for time of:
400m Run
21 AKBS (53, 35)
12 Pull-ups
Regional Prep
A.
Back Squat
5, 5, 3, 3, 1, 1, 1
*Build into a heavy single for hour your feeling today
B.
10min alt EMOM:
Odd: 5 Strict Deficit HSPU (8″, 6″, use plates)
Even: 8 Weighted Pistols (53, 35, alt)
C.
For time:
3 RFT of:
8 Bar MU
20 DB STOH (60, 40)
60ft OH Walking Lunge (135, 95)
D.
5x500m Row
*3min rest between efforts. Go HARD on rows today
A worked up to 60# ( power snatch is so hard for me)
B) sore from yesterday class
C) bench dips and 35# bar 4×10 curls
D) done
E). Maybe tonight….
A. 220×5, 220×5, 230×3, 230×3, 235, 235, 235
B. done w/regular strict, 35#
A. worked up to 115#
B. 175#
C. 55#
D. done
E. 9:57 (unofficial 400m)
did C. only. 45lb barbell curls, and strict ring dips on the high rings.
hit some skull crushers w/ 55#. legs are obliterated still from pistols monday.
Open
A: 125 two sets
B: 155
C: 15 dips (sweet mother), 65 lb curls
D: hs holds can’t handstand walk, all pistols
E: 11:12, no pace, sweet beans!
A. Worked to 145
B. 185 and done
C. 15 unbroken and 60lbs
D. Done and done