9.22.16

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Pulling in the weekend like…

AM

A) Speed Ladder (W-Weave, Alt Leg) + 5 Parallette Hops; 4-6 Total/side
*Parallette hops = 1 forward + 1 to left + 1 forward + 1 to right + 1 forward

B) LEFT Drill; 8-10 Total
*Cones set 10m-15m apart
*Rest 0:30-1:00 between each

Liftin’

“A) Clean + Jerk; 4×2+3@80%

B) (2 TnG Snatch); EMOMx7:00 @77-80%
+
Rest 5:00
+
C) (2 Snatch Singles); EMOMx5:00 @85%”

Clean and Jerk up to 160 or 165 I forget, but felt good today.

Snatched for doubles I went snatch + hang snatch at 135 all. Then for the 2 singles ended at 145. No misses today.

“Back Squat:
5×4@65%
*Focus on Controlling the Eccentric and Accelerating up as fast as possible
*Rest 1:00-1:30

145 – feeling better

Conditioning

40:00 as

(0:00-10:00)
150 Wall Balls (14)
+
(starting at the 10:00 mark)
30:00 AMRAP
1/2 Mile Air Bike
100ft KB Uneven Waiters/Suitcase Carry (26+53)
100m Sled Drag (75)
12 GHD Sit-up

Did the wall balls in sets OTM so I could finish at 9min. And change my shoes for the second part.

Only went half way to parallel on the GHD sit-ups with arms overhead. Used 35# for the OH KB. I’ve actually been doing 4x100ft. per arm of these once a week for the pat 3 weeks. They’re getting easier and helping a lot I feel!

PM

Accessory stuff

A) EMOM 5:00, Weighted Low Plank 0:30

B) Single-Arm, Overhead Tricep Extension; 4-5×10/side

15#

C) Single-Arm Ring Row; 3-4×8/side

these are not easy!

D) Single-Leg Romanian Deadlift; 3-4×8/side
*hold KB or DB in one hand

15# on the right, zero on the left

 

E) Paused, Straight Arm Lat Pull Down in Hollow Hold; 4×12

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