This is designed to get you stronger and faster while increasing the skills necessary for being a competitive athlete. You will eat for performance and you will work on the things you do not like to do. You should post your scores, times and or lifts. Do not just follow the work outs unknowingly- be proactive and be accountable.
Hip/ Ham/Lats- mob
work up to a heavy muscle snatch
A- Snatch Balance 50% x 3 x 6
B- Jerk 50% x 2 + 2 muscle ups x 10
C- AFAP
800m run
30 back extension
30 situp
row 800
30 situp
30 back extension
run 800
D- finish with 100 shoulder touches
Stretched out for 30 min A-65x10,95x3,115x1,125x1,135x1 heavy on shoulders so stopped B- 160# used and muscle ups felt easy on the 5th or 6th set C- 14:50 on wod( kept 144 pace on erg) D- foregot shoulder touches so ill do them tonight or tomorrow.
3 comments:
Stretched out for 30 min
A-65x10,95x3,115x1,125x1,135x1 heavy on shoulders so stopped
B- 160# used and muscle ups felt easy on the 5th or 6th set
C- 14:50 on wod( kept 144 pace on erg)
D- foregot shoulder touches so ill do them tonight or tomorrow.
Hip/ Ham/Lats- mob
work up to a heavy muscle snatch
95
115
125
135
140
Snatch Balance 50% x 3 x 6
@65
Jerk 50% x 2 + 2 muscle ups x 10 emom
@105
AFAP
800m run
30 back extension
30 situp
row 800
30 situp
30 back extension
run 800
-back tightened up on final run
22:00
finish with 100 hand lifts
Post a Comment