GPP
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Strength A1) Back squat 3×5 –rest :20 *Back to your progression.
A2) 3xME strict tempo chin ups – rest 1:30 *3sec hang, fast up, 3sec chin over bar, 3sec lower
*Alternate between squats and pull ups. Build each set on the back squats, try go heavier then last week.
Conditioning 3 RFT of: 20 burpees 400m run |
COMP
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Weightlifting Snatch + hang snatch 7×1+1 *Build each set
Strength A1) Back squats 3×5 *Continue your progression
A2) 3xME UB muscle ups *If you don’t have UB do 3-5 total each set. Going by feel
Conditioning Same as GPP today. |
Snatch + hang snatch- 47.5-60kg had trouble with footwork when I got to 60kg
3×5 BS- 105kg- done, but with questionable form. Struggled to keep lower back tight.
3x ( 5 strict c2b + 5 ring dips)
cond- 10:48
Snatch + hang snatch 35-60kg failed 62.5kg
3×5 back squat 100kg
muscle ups 4,4,2 not un bbroken
conditioning- 10.08 Burpees feel better these days learning to love them my runs let me down on this wod
Snatchs – 40kg to 57.5kg, didn't feel as good as Saturdays. Could be due to the 0 degree going on and bars being cold as atleast 8 cold things?
Back Squats – These also varied today did 100, 110 then 115.
Didn't try any muscle ups.
Conditioning was 10:20. Was cold!!