160729

W3

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 5 x 12 sec Max Effort, rest 2:20

Complete. Dog sled +250 on top

+

24 min EMOM

1st- 5 Alt Medball Over Shoulder, 150# + Bike easy remaining time

2nd- 6-7 Ring Muscle Ups + Bike easy remaining time

3rd- 5 Power Cleans, 205-225# TnG Unbroken + Double Unders in remaining time

4th- 11 Toes to Bar + Ski Erg easy remaining time

MU were: 7.6.6.6.4.4 😬

Did power cleans at 205.

This was tough. Didn't have much time to do bike/DU after 3 rounds. Getting better with the breathing/pacing, but still needs work. 

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Power Snatch, build to tough double for the day in 15 min **2 sec pause in catch

225 (TnG)

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 10 min @ 80-95% of above, no misses

215. No misses. 

C. Front Squat @ 10,0A2 tempo, 5 singles @ 90% 1RM**10 sec eccentric, drop, unload some weight and re-rack it.  Rest 2 min b/w singles

350 across. Those last 2-3 seconds doe!😳

D. Front Rack Russian Step Ups, 3 x 7/leg, rest 60 sec b/w legs

150 across