AM Strength
Front Squat
Warm Up
6 @ 60%, 6 @ 65%
Work Sets
2 x 6 @ 70%
Power Snatch
Strict 15 Mins to work up to a heavy 1 rep
then
EMOM for 5 Mins
1 Power Snatch at 85% of todays heavy rep
Class WOD
5PM Class
Comp WOD (6PM)
5 rounds for time
5 Broad Jumps (6ft/5ft)
5 Heavy DB/KB Deadlift
5 Ring Dips at MU height
5 Strict Pull Ups
If possible, perform everything except broad jumps
with weighted resistance (ie. weight vest)
AM Strength
ReplyDeleteFront Squatted.
Power Snatch
Strict 15 Mins to work up to a heavy 1 rep
--190# (surprised)
then
EMOM for 5 Mins
1 Power Snatch at 85% of todays heavy rep
--165#
Strength
ReplyDelete5 x 1 Squat Clean Thruster
-- 165#, 185#, 205#, 225#, 235# (PR)
CONDITIONING:
EMOM for 16 Minutes...
Even: 5 Touch and Go Power Cleans 185#
Odd: 10 Burpees
Front Squat
ReplyDeleteWarm Up
6 @ 135#, 6 @ 145#
Work Sets
2 x 6 @ 155#
Power Snatch
Did a ton of full snatches yesterday so skipped this today...
Class Strength - Squat clean thruster (115#, 135#, 145#, 155#, 160#)
Class WOD
5PM Class - 16 EMOM (TNG PC @ 135#, Burpees)
Comp WOD (6PM)
5 rounds for time
5 Broad Jumps
5 Heavy DB/KB Deadlift (weight varied)
5 Ring Dips at MU height
5 Strict Pull Ups
Everything but the broad jump done in a 10# weight vest.
STRENGTH:
ReplyDelete5 x 1 Squat Clean Thruster
-- 125#, 135#, 145#, 155#, 165#, 170# (fail)
CONDITIONING:
EMOM for 16 Minutes...
Even: 5 Touch and Go Power Cleans 125 x 3, 135 x 3, 145 x 2
Odd: 10 Burpees
COMP WOD: completed it--> without a vest, 60# dumbbells, ring dips at non-muscle up height (used little red band the last two rounds)
FS: 6 at 130#, 6 at 140#, 2x6 at 150#
ReplyDeletePower snatch: max for the day 125#, failed 130#. Then 5 min emom of power snatch at 110#
Cluster: 125, 135, 145, 155, 160 (pr), fail at 165
Wod: 6 rds at 145#, 1 rd at 150#, 1 rd at 155#
Comp Wod after class: done
I love that you have entered and embraced beast mode. Good work lady!
Delete