Monday 12-31
TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
335-355-355-375
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
35-40-45-50
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
135-155-175
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest
3 min
15-10-8-7-6 (46)
+
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min x4
METCON results:
1. 3+9
2. 3+7
3. 3+2*
4. 3*
*5+7/4+2+1 on pull-ups
Notes:
Good day, thrusters still suck A, may have started too light on PP and Dips..grip became limiting factor on Snatch triples...felt like I had another 10-20# in me...and I need to warm up better before doing squats...I wasn't as deep as normal. Felt tight and unmotivated
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