10-26-20

Session 1

Back Squat singles 1 x 345, 365, 385 

Shoulder Press singles 1 x 145, 155, 165 


Snatch

3 sets

5 reps  135, 140, 145

4 reps  155, 165, 180 

3 reps  175, 185, 195 


7 min AMRAP

50 Double Unders 

10 Overhead Squat  135 

-5 rds- 


Session 2 

4 sets (1 set every 6:00)

5 Muscle Ups 

50’ Double DB Front Rack Walking Lunge 

50’ Handstand Walk 

50’ Double DB Front Rack Walking Lunge 

5 Muscle Ups 

-around 3:00 each set- 



Comments

Post a Comment

Popular posts from this blog

Goodman

"Goodman" For time:  1 Clean and Jerk 225#  100 ft Sled Push 225#  2 Clean and Jerk 205#  100 ft Sled Push 225#  3 Clean and Jerk 185#  100 ft Sled Push 225#  4 Clean and Jerk 155#  100 ft Sled Push 225#  5 Clean and Jerk 135#  100 ft Sled Push 225#  14:28  I have never done sled pushes mixed with another movement before this. It was quite a quad burner. The sled pushes really slowed me down. The clean and jerks weren't really a problem; I went threw them fast every round. Turning the sled around was also a pain. Next time I do something like this I will just push the sled the full distance instead of stopping, turning around, and coming back.  Overhead Squat 1-1-1-1-1  135, 155, 185, 205(f), 225 I felt very unstable under the bar for some reason. It might be because I just did goodman, but I still need to work on it even if it was because I was fatigued.  5 rounds alternating with a partner:...
Read more

Legs feelin' quite Toasty

My legs are feelin' quite toasty today. Literally I can barely walk. I decided to take a rest day and try and recover by stretching out. Hopefully I can go at it hard tomorrow.   I hate taking rest days, because in my mind I feel if I'm not putting in work then someone else is and they are getting better when I am not. At the beginning of the year I made a promise to myself that I would be the hardest working crossfit athlete in the country. So far id have to say that has not happened; for many reasons. I started the year off with baseball which took quite a bit of time away from training. Then soon after baseball started I broke my hand, which put me out for about 8 weeks. NOW. . . I'm back full force and ready to kill it! I have treated this week as a getting back into it type week. Next week, I'm going to put my best foot forward and start training at 100%. I will be starting back up with the second phase of Smolov on Monday, and will continue to focus on b...
Read more

Snatch Bench and Pull ups

Burgener Warmup Snatch Balance - worked on form for the most part …worked my way up to 95lbs EMOTM 20 minutes 3 snatch at 95 - even minutes  3 O/H squat at 95 - odd minutes Bench Press 5-5-3-3-2-1 - weights: 135, 155, 165, 170, 170, 175 Weighted Pull Ups 5-5-5-5-3 … all at 45 lbs X-country 1.5 mile trail warmup + 5.75 mile run (50:00) + 4 x 100m sprints (30 sec rest) Felt good today, first day in a couple weeks I've been able to get up at 5:45 to workout.  …hopefully I'll be able to continue that.  Drew
Read more