Open Prep
A.
Every 2min for 10min:
2 Snatch
*Build to 65% and maintain for all 5 working sets
B.
Back Squat
3×5 [7]
*Back down at least 20lbs from last week
C.
Deadlift
3×4 (7)
*Back down at least 30lbs from last week. Focus on form and tempo. 3 sec negative, 1 sec positive, no rest at top or bottom.
D.
Every 2min for 16min:
25m Prowler Push (140, 90)
25 RKBS (53, 35)
*Focus on hard hip extension, squeezing the core and glutes, and relaxed arms in the swing.
Regional Prep
A.
Every 30 sec for 5min:
1 ME Standing Broad Jump
B.
Back Squat
Build to a 3RM
-then-
3×3 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set
C.
4 Rounds NFT:
10 Pause Pistols (alt)
40ft HS Walk
*2 sec pause in the bottom of each pistol. Focus on getting comfortable in the bottom and knee out on the base leg.
D.
“The Seven”
7 rounds for time of:
7 HSPU
7 Thrusters (135, 95)
7 Knees to elbows
7 Deadlifts (245, 170)
7 Burpees
7 AKBS (70, 53)
7 Pull-ups
Barbell
A.
Back Squat
-5/55%
-5/65%
-5/75% x 5
-10/50% x 1
B.
Snatch, hip + OHS
-3+1/50%
-2+1/60% x 3
C.
Clean Pull
-3/90% x 4
D.
2x:
-Max unbroken Muscle up
-then-
For Time:
-2 Mile Run
A. 75,85,100×5, 70# x 10
Last back squat 1 RM was 135 but that’s been a WHILE! Feel much stronger.
B. 45, 55
C. 100#
D) 3 rounds of “the Seven” the kids were begging to go home.
65# thruster, 145# deadlift, 53# AKBS (first time doing American at this kb wt. yay and all unbroken) everything felt great. Definitely want to tackle this WOD again soon with out distraction.
*** also! prowler pushes! did a few with Matt and they were kinda sort of fun and challenging. Can we get more of that? I may regret asking….. :/
Happy 4th!
did the prowler wod.. Added a tad more weight and extended the pushes to 50m. Didn’t use a clock but got in 8 rds with the kbell work
Did a 10-8-6-4-2 of rope climbs and slam ball cleans (80lb). 18 minutes
Nice to stay off the bar and do some odd challenging things.
Barbell:
A- 5×5@ 145 10@ 95
B- 65#
C- 135#
D- scaled at ME Strict pull ups 5 reps x 2
E- 16:37, pushing Kameron in stroller