'MERICA |
4.4
GOAT WORK (As Warm Up, No more than 15 Minutes)
OLY STRENGTH (No more than 45 Minutes)
1. Snatch
15 Mins to work up to 80% max, 3x1 @ 80%
2. Clean & Jerk
15 Mins to work up to 80% max, 3x1 @ 80%
SQUAT STRENGTH (No more than 45 Minutes)
1. Back Squat
8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
2. Front Squat
5 @ 60%, 5 @ 65%, 2x5 @ 70%
3. Romanian DL
4x3 HAP
COMP WOD
EOtherMOM for 14 Mins of:
Even: 3 TnG Power Snatch
Odd: 4 TnG Power C&J
Odd: 4 TnG Power C&J
use the same weight for SN as CnJ, increase weight if possible
Rest 8 Mins
9-6-3:
Thrusters (at last weight from above)
MU
Thrusters (at last weight from above)
MU
Rest 8 Mins
15-9-6:
Deficit Deadlifts (with weight from above +90#)
Deficit HSPU
Rest 8 Mins
The KB Grind
15-9-6:
Deficit Deadlifts (with weight from above +90#)
Deficit HSPU
Rest 8 Mins
The KB Grind
SQUAT STRENGTH
ReplyDelete1. Back Squat
8@215#, 8@230#, 8@250#, 8@265#
2. Front Squat
5@180#, 5@195#, 2x5@210#
COMP WOD(s)
14 min Alt EMOM:
Even: 3 TnG Power Snatch
Odd: 4 TnG Power C&J
--4 sets at 135#, 3 sets at 145#
9-6-3 of:
Thrusters 145#
MU
--5:48
15-9-6 of:
2 1/2" Deficit Deadlifts 235#
DB Parallette Deficit HSPU
--honestly not sure, but felt like sub 6ish
KB Grind w/45# KBs.
COMP WOD(s)
ReplyDelete14 min Alt EMOM:
Even: 3 TnG Power Snatch
Odd: 4 TnG Power C&J
— 1 set @ 85#, 1 set @ 90#, 2 sets @ 95# x , 1 set @100# , 2 sets @ 105#
9-6-3 of:
Thrusters 105#
Ring MU
—5:05
15-9-6 of:
Deficit Deadlifts 200# on 35 # plate
Deficit HSPU on 35# plates without an abmat
—somewhere right around 6
KB Grind w/45# KBs.