Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Compare your results to August 28, 2023.
B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats
A. 160# 94% failed at 165#x2.
I like the liftoffs we have been doing but its hard to transition to max efforts without a few weeks from the floor to smooth out the first and second pull.
B. scaled to 115# 9:15
all ohs unbroken
A. Stair-stepper
100 flights w/ 30# ruck in zone 2
B. Front Squat E3MOM
3×230, 2×245, 1×260, 1×275, 3×260
C. Today’s B
8:04
250
3:54 Rx
A. Bench – 6 x 6 @ 105 bench cycle. Week 2, day 1
B. Scaled reg pull-ups (no clearance for CTB)
85 on the OHS. I haven’t done OHS in a long time.
7:03
70-110lbs
6:52
A. No way of reaching a new PR today. Stopped at 97%
B. 8:25 Rx
A. Worked up to 105# squat snatch every 90 seconds
B. 11:40 @ 85# OHS
A. Bild to 105% 95 kg
B. 8:50