Monday!
Warm-Up:
EMOM 10
1- 2x 25 UB DUs
2- 10x squats
3- 6 Dips + 10 push-ups
4- 6 TTB + 6 kips
5- 5 Power Snatch + 5 Snatch Balance
then bands, PVC and barbells
Strength:
A. Power Snatch 10 x 1 begin a set every :30
#155(7), #165(3)
these were ok, still trying to get comfortable in the setup position. Also did these without Oly shoes or sleeves.
B. Back Squat 4-4-4 22X1 rest 3:00 - #255-#265-#275
felt a bit weak on these today, kept it light and made sure to hit tempo. I should be at/over #300 for 4, but the last week has taken it's toll on my legs, I usually do better with consistent hard efforts.
MetCon:
AMRAP 16:00
3 burpee bar-muscle ups
6 ball over shoulder #150
10m lunge steps, #140 front-racked (use axel)
60 DU (couple of breaks in 1&2, unbroken round 3)
3 rounds + 3 BMU + 6 BOS
YouTube won't show this in "my videos" sho below is the link:
https://www.youtube.com/watch?v=CGqVSX9qvNU
I am feeling better, but I really can't push the pace at all. Very slow on the ball and lunges. Lungs got rattly, and I had to cough up a bunch of junk. I'll post video of this a bit later. On a positive note, the bar muscle ups felt much better than previous weeks!!! I should be able to get 5-6 rounds of this one when healthy.
Warm-Up:
EMOM 10
1- 2x 25 UB DUs
2- 10x squats
3- 6 Dips + 10 push-ups
4- 6 TTB + 6 kips
5- 5 Power Snatch + 5 Snatch Balance
then bands, PVC and barbells
Strength:
A. Power Snatch 10 x 1 begin a set every :30
#155(7), #165(3)
these were ok, still trying to get comfortable in the setup position. Also did these without Oly shoes or sleeves.
B. Back Squat 4-4-4 22X1 rest 3:00 - #255-#265-#275
felt a bit weak on these today, kept it light and made sure to hit tempo. I should be at/over #300 for 4, but the last week has taken it's toll on my legs, I usually do better with consistent hard efforts.
MetCon:
AMRAP 16:00
3 burpee bar-muscle ups
6 ball over shoulder #150
10m lunge steps, #140 front-racked (use axel)
60 DU (couple of breaks in 1&2, unbroken round 3)
3 rounds + 3 BMU + 6 BOS
YouTube won't show this in "my videos" sho below is the link:
https://www.youtube.com/watch?v=CGqVSX9qvNU
I am feeling better, but I really can't push the pace at all. Very slow on the ball and lunges. Lungs got rattly, and I had to cough up a bunch of junk. I'll post video of this a bit later. On a positive note, the bar muscle ups felt much better than previous weeks!!! I should be able to get 5-6 rounds of this one when healthy.
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