8/25/18

Today was a solid session. It was nice to switch it up and get some conditioning in. Overall felt good on everything... part D (long chipper) didn't feel particularly great, but got through it.

A.
AMRAP 15 (at a consistent skill-based warm-up pace)
2 Rope Climbs (15')
25 Ft. Handstand Walk
5 Right/5 Left Single Arm KB Front Rack Squats (35# KB)

-Complete ... don't remember the rounds, was a great warm-up.

B.
Slow Snatch
4 sets x 4 reps @ 60% (150#)
60% of your one rep max snatch. This is a drill to help your snatch. Pay special attention to make sure you do not bump the bar out on extension, keep the bar close and focus on bar path.

-Complete ... really nice to handle such a light weight and just focus on speed and position

C.
Clean Pull
6 sets x 6 reps @ 75% (250#)
75% of your one rep max clean. Sets leading up to working sets should be as follows... 1x4@30%, 1x4@40%, 1x4@50%, 1x4@60%, 1x4@70%. This will ensure you are warm enough for your working weight!

-Complete

D.
For time*:
50 Wall-Balls (30/20#)
50 Wall-Balls (20/14#)
40 Box Jump Overs (30/24")
40 Box Jump Overs (24/20")
30 C2B Pull-ups
30 Pull-ups
20 Strict HPSU
20 Push-ups
10/8 Ring Muscle-ups
10/8 Bar Muscle-ups

*Penalty of 100m Run any time you break up any set

-26:40 ... breaks were during set of 20# WB (30/20) ... pull-ups (15/15) ... strict HSPU (8/6/6) ... Muscle-ups (5/5) and Bar MU (7/3) ... total of 6 penalty runs. I was happy to get the heavy wall-balls and C2B unbroken. Overall felt fit on this, but it was a little different going through this trying to avoid the penalty. Fun conditioning to add into our weightlifting program to maintain some of these higher skill movements.

E.

Single Leg Cross Body RDL with KB (72# KB)
3 sets x 12 reps

-Complete

F.
ROMWOD

-Complete ... felt amazing.