Saturday A.M. LP + Skill EMOM Aerobic
Heavy Sled Push, 5 x 10 sec Max Effort, rest 1:50
Complete.
Dog sled+225 on top
+
24 min EMOM
1st- 4 Alt Medball Over Shoulder, 150# + Bike easy remaining time
2nd- 5-7 Bar Muscle Ups + Bike easy remaining time
3rd- 6 Alt DB Snatch, 100# + Double Unders in remaining time
4th- 8 Toes to Bar + Ski Erg easy remaining time
Got 7 bar MU each time.
Alt DB snatch was tough. Got 6 each round except for last. Practiced afterwards; wasn't shrugging with left shoulder, DB was getting away from me. Corrected it.
P.M. Cl&J Int + Consistency + UB Strength
Clean & Jerk warm up **rest as needing during or b/w rounds. Focus on perfect movement
2-3 sets w/ 45# bar
3 x Clean Deads
3 x Hang Clean High Pull
3 x Hang Muscle Clean
3 x Front Squat @ 35X1 + 3 Push Press
3 x Tall Clean + 3 Push Jerks
3 x Hang Power Clean and Front Squat + 3 Split Jerks
Complete
+
A. 2-Position Clean + Jerk, tough single for day (above knee, below knee) in 15 min
290. Did 300 for 2 cleans. Missed jerk
B. Squat Clean & Jerk, 1/min for 10 min @ 80-90% of A
275 across
C1. Supinated Grip Pendlay Row @ 20X2, 4 x 8 reps, rest 60 sec
155, 155, 160, 160
C2. Incline Bench Press (14” grip) @ 30X1, 4 x 8 reps, rest 2 min
155x8.8.7.6 (got to failure)
D. Single Arm Bent Row w/ KB, 3 x 12, rest 60 sec b/w arms
70 across.
E. Inverted to Front Lever Eccentric, 6-8 reps as controlled as possible. Do singles focusing on form over speed
Complete.
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