Week 1

Monday

A. Build to a heavy tng 5 hang power snatch 195 speed focus

B. Build to a heavy cluster FSx3 reps got to 255, 275, 285, 295, 305 with around 1 minute b/t speed focus

C. AD sprints 20 on 40 offx5

Tuesday 

A. Build to a heavy 3 push jerks 286

B. Build to a heavy power clean + hang power clean. No pauses. 275 was easy from the floor but the hang was a miss

C. Shoulder density 

2 stations: rest approx. 90 seconds b/t

AMRAP (-1 to 2)

10" paralette hspu

5" deficit hspu

DB push press 75#

D.  

5 snatches 155

5 box jumps 30"

4 snatches 185

4 box jumps 

Rest 2 minutes x 2

E. With a partner 

30 DL 305

30 hrpu

30 t2b

30 g2oh 165

Time 3:30

Wednesday 

A. 200m x4 @75%

B. 3 sets. 

Thrusters x3 reps @245; rest 90 working on human rack 

C. Worked on pistols, oh lunges, and single arm OHS 

D. EMOM 12

Min 1 3 strict mus

Min 2 40 dus 

Min 3 10 DB hang snatches 45#/hand 

Thursday 

A. Groups of 3: 

400 dus for time, must be done in sets of 25 ub

B. 4 rope climbs for time x 2 sets; rest 4 minutes

C. 3 sets:

12 t2b

Rest 60

6 burpee box jumps 

Rest 3 min

D. Backwards roll to support practice 

E. 2 sets: 

10 tng clean and jerks 155 and 165 for speed.

F. 3 sets:

10 npubbj 12"

20 sec AB all out

Rested 4 and 7 minutes b/t

Friday

A. 180 wallballs for time 3 people 1 working 30# did sets of 15

B. EMOM 6 2 back squats at 265 speed focus @20X1

C. Thruster ladder 155, 175, 195 x 5 sets; rest 2 minutes AFAP

D. Freestanding hspu practice 

E. 2k row 6:39.1 

Around a 5 second PR

Saturday 

A. 1 moderate push jerks x5 sets; rest 60 seconds 242 felt like a house! Shoulders are achy and tired.

B. 1 time through AFAP 

Race 1 practice:

5 snatches at 155

5 box jumps 30"

4 snatches 185

4 box jumps 30"

C. Race 11 practice 

I did 9 burpee ring touches at 10' 2"

Ub and TnG. And my team beat Rasmus and Danny.

Overall a good first week, definitely need some rest and recovery.