2/12 (DSGN overlap)
Part 1 – Strength:
A. Below knee paused squat snatch x1/Squat snatch x1; rest 2 min x 3 sets of the complex
165/175×2
2 sets:
B1. Power clean x 1.1.1.1.1, rest 12 sec b/t reps
185 – not as snappy as I would’ve 185 to feel like
Rest 1 min
B2. TNG Push Press: 6 reps with 1 sec hold overhead after each rep
155 – felt really really tough today
Rest 2 min
Part 2 – TnG BB Pulling & Bounding:
2 sets:
8-12 TnG Snatch Grip DL
Rest 60 sec
8-12 TnG Hang PC/J
Rest 60 sec
8-12 TnG Hang PS
Rest 60 sec
24 Box Jumps – 24/20″
Rest as needed
155-135-115 – everything felt pretty good except for the hang snatch @ 115, hit 12 reps the first round and only 10 reps the 2nd round
Part 3 – Strict Gymnastics:
1-2 sets:
C1. Strict HSPU on Parallettes (no depth): amrap.amrap; rest 30 sec b/t AMRAP
6-3 / 6-2
C2. Tuck Front Lever Hold: Accumulate 60 sec AFAP
Only accumulated 30sec – was mentally and physically pretty tired
Rest 1:30 b/t each
2/13 – OFF
2/14
For time
100 DU’s
100ft HSW
100 DU’s
50ft HSW
100 DU’s
25ft HSW
100 DU’s
10:22 – broke all sets of the dubz up to save the shoulders a little, except for the last set. I did fight for the last 30 reps or so to keep it unbroken. This did make me feel a little shitty and was afraid that it might bleed over into the next piece.
+
3 min on/1 min off x 3 sets
16 SA DB OHS – 50lbs (8/side)
4 Bar MU’s
100ft DB Walking Lunges (one arm OH + one arm front rack, switch after 50ft)
16 C2B Pull-Ups
*Pick up where you left off after each rest break.
2+20 – the walking lunge zapped my time, energy and the life out of me… I didn’t feel great on the c2b but I broke them and had fast transitions