PERFORMANCE
Warm-Up.
One set of:
Banded T-spine Squat Opener x 90 seconds
Banded Overhead Squat x 10 reps
Banded Pass-Through x 10 reps
Followed by…
One set of:
Row x 2 minutes @ 70% effort
Slow Pull Snatch x 5 @ 70% of starting weight
(Perform a Snatch, but the pull should be done at half speed until low thigh. Once the bar is at low thigh you can go full speed)
Row x 90 seconds @ 75% effort
Snatch x 3 @ 85% of starting weight
Row x 60 seconds @ 80% effort
Snatch x 1 @ starting weight
Then…
Every 6 minutes, for 36 minutes (6 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat Snatches
Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.
E6MOM for 36’
Row 500m
Bike 30 cal
3 snatch @ 155
2790
Did 3 rounds plus a couple extra snatches today. 115-125-135, then worked up to 165
Every 6min for 6 rounds
500m row
400m run
3 squat snatches
1)115
2)135
3)155
4)165
5)175
6)185
Total 2790
Swapped 20 cal bike for run because it’s snowing.
1440# total.
Rx-95-105-115-120-125-135
2,085
fun pacing. For me more important to keep the HR down then to have more time to snatch as it got heavier. My back issue from last week seems all good. 135 is 80% of my 1rm.
Every 6 for 36
Row 500
Run 400
3 back squats (255)
MRI tomorrow! Hoping for good news.
Good luck!
Emom 2 min
3 stations
Sets of 8-5-5-5
Bench 185 225 245 265
Power clean 155 185 205 225
Squat 195 245 295 325
Emom 4 min 6 rounds
3rds of
Row 500
3 squat snatches 145
3 rds of
Run 400
3 squat snatches 145
Total 2610 total
A. E6M for 36 min
500m Row – 2:11/2:22/2:26/2:22/2:22/2:23
400m Run – OUTSIDE – 2:25-2:40
3 Squat Snatch – 75# (3/2/2/2/3/3)
Total 900#
***Sunny and 60* in NY today..needed to get outside before it decided to snow again. NY weather sucks!! Having to go back and forth between the TM and outside running is tough..felt like I was dragging 2 dead bodies today!
B. 4 Sets for Quality
5 Stationary Dips
5 Strict Pull Ups
10 OH band pull aparts
5 Box HSPU
5 Strict Ring Dips
10 Palms Up front band pull aparts
Dragging dead bodies is a very New York thing to say. What syndicate are you with. Haha
Good job!
155lbx3,145,145,145,145,150
round 1: 60-70-80kg
round 2: 80-80-80kg
round 3: 80-80-80kg
round 4: 80-80-80kg
round 5: 80-80-80kg
round 6: 80-85-85kg
Tot. 1420kg
10k row today (RPE 8)
40:55
Warmup done ✅
Every 6 mins x6 for max load
800m run
3x SA squat snatches
603kg
Still trying to give my shoulder a complete rest so subbed out the 500m row for a longer run and just did SA.