Thu 04MAY17

AM
A) Narrow grip OHS: 5 reps x 5 sets – LETS build the load slighty here!

135, 145, 155, 165, 175
– stayed lighter and focused on opening up chest and back.

B) Snatch lift off + Segmented snatch + Snatch: 2.1.1 x 8; rest 2-3 min – building from 205# – PERFECT reps, GREAT mechanics

Started at 205 and built by 5# each set to finish at a solid 240. Fuck yeah.

C) Back Squat:
Every 3:30 x 8 sets
1-4 – 85% x 2-3 reps
5-8 – 90% x 1-2 reps

395 all x3
415 all x2
– same weight as last time but these did feel harder than what I remember

D)SC thruster: Amrap set Tng @205#

9

– shoulders went out and almost missed the last press out. Struggled a bit with hand positioning too with the re-hook grip and my hands sliding in super narrow.

E) 5 sets:
10 GH back extensions 55#
20 sec L sit
rest 30 sec
50m yoke walk – HEAVY
20 sec star plank/side
rest walk 2 min

Completed.

L-sit felt the best they ever have and my legs were straight!
Yoke: 4-45’s + 4-15’s

F) 4 RFT:
AB 15 cals
20 CTB pull ups – weight vest
30 WB – 20# – weight vest

13:31

Wore the weight vest for the whole thing. No reason not to.

AB: first round was about a minute then each round after they slowed.
C2B: all unbroken- BOOM!
WB: 20/10 the first 3 sets and went unbroken the last set. Shoulders burned here.

PM
A) 5 sets @high effort:
Run 800m on tru form
7 DL – 405#
14 bar facing burpees
28 pistols
rest walk 4 min

1. 6:58
2. 6:50
3. 6:50
4. 6:50
5. 6:47

Runs: 4:00, 3:53, 3:56, 3:57, 3:55 on true form
DL: all unbroken and tough. Did them on at Brick CrossFit on a form plate form so it absorbed most the bounce and went deficit.
BFB and pistols felt great. Just work. Felt like recovery.

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