A. Clean Grip Banded DL - 8 x 2 reps rest 30 seconds bt efforts (at 50% of 1RM from last week) - https://youtu.be/F6xPIZC6lhM
B. Power Clean Cluster off low blocks 6" - 1.1.1 x 4 rest 5 seconds rest 2 minutes @ 75% of 1RM
C. Partner Assited GH Raise x 10-15 reps rest 2 minutes x 3 sets - https://youtu.be/giATorhcsvw
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EMOM x 16
odd - 4 TNG Power Snatch (Guys go between 115-155, Ladies go between 75-95)
even - 6 DB Burpee Box Overs 50/30
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Goat Work x 10-15 minutes
A. 95 with blue band
ReplyDeleteB. 90, 95, 100, 100
C. 12, 13, 15
D. 70# and 20# DB - ABSOLUTELY MISERABLE
Goat - squatting tonight
A. 105 with blue band
ReplyDeleteB. 105, 3x110
C. 15,12,15
EMOM. 75# snatch (kept it light but all rounds unbroken)
Goat - pistols and double unders tonight
A) skipped will make up tonight- not enough time before work
ReplyDeleteB) 105x2
110x1
115x1
C) 10,10
EMOM
@75
Did all 6 step overs each round but went to the minute
Snatch last few rounds did 2 and 2
Goat work: team botb practice tonight
Did 6 reps @150
DeleteA. 165 w/ blue band
ReplyDeleteB. 155
C. Did 5m sandbag hold instead
D. Done @ 115.
Last 3 intervals of the db burpee were 3, 5 and 6 with a 45s cut off. These were pretty rough
Muhaahahahahaha
ReplyDeleteA. 225 blue band
ReplyDeleteB. 205
C. done later tonight
D. done #135 snatches, db burpees rounds finished between 29 to 31 seconds each round
Power cleans - 105, 115, 120, 120
ReplyDeleteEMOM- 85 snatch felt good for a few rounds, then had to break it up 2-2 or 3-1. Burpee dumbbell got all 6 except one round of 4 and one of 5
Making up today's left over and Monday's tomorrow am