Catch Up

I've not posted for over a week, i forgot to post my sessions from Thursday and Friday. I then went to London for the weekend to watch the Battle of London and then on holiday to Budapest for 4 days. So here are the sessions from Thursday and Friday.

Thursday 16th

AM

Every 4 minutes x10 sets

alternate between

1) 5 no push up burpee tuck jumps + 25m sprint

2) 5 touch and go C&J @60kg + 25m sprint

PB

A. Box jump 9x2@70%. (alternate between static take off and dynamic take off)

- 38"

B. Snatch balance, 5x3 (heavy) - 1 minute rest

- 75kg

C. Hang snatch, 2-2-2-2-2 - 3 minutes rest

- 60, 65, 70, 75, 80

D1. Close grip bench press 5 reps x 3 sets @70% - 30 seconds rest

- 70kg

D2. Snatch deadlift, 3 reps x 3 sets @90-100% - 2:30 rest

100kg

Friday 17th

7 min AMRAP @80%

200m run

10 KB swings @24kg

30 double unders

10 KB snatch @24kg

- 6 minutes rest

7 min AMRAP @80%

250m row

5 DB man makers @20kg e/a

10 DB lunges

5 C2B pull ups

- 6 minutes rest

7 min AMRAP @80%

200m run 

10 pull ups

10 DB thrusters @20kg e/a

2+200m+4

1+250m+15

3+50m

- 30 minutes rest  -

A. Split jerk, 3-3-3

- 90, 100, 110 PB??

B. Front squat, build to a heavy 5

- 60, 80, 100, 110, 120x(3) legs felt fried but the upper back was the limiting factor.

C. EMOM x10

Clean + hang clean @70%

- 91kg