~40min (vk1)

Worked on technique for the snatch and C&J with Dustin for an hour. Multiple sets of 5 reps then 3 reps with lighter weight to get an idea of what I need to work on most.

5x Pullups
10x Pushups
15x Squats

5 rounds:

10 Toes 2 Bar
15 Push Up
20 Air Squat

130 min

1.Weightlifting
B. Behind the neck split jerk – 15 x 1 @ 65+%, EMOM.
35 35 40 / 40 42,5 42,5 / 45 45 47,5 / 47,5 50 50 / 52, 52, 55

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 3 reps @ 80-85%, rest 1-2 minutes before A2
A2. Shoulder Press – 4 reps @ 83-85%, rest 2 minutes before A1
4*30 kg

3.SPP (Conditioning)
Warm up & preparation for 25 min

A. 3 Rounds for time:
500m Row
3 Rope climbs, 15′
6 Ring muscle ups > 3 bar muscle ups
12 Thrusters @ 60/40kg (135/95lbs) > 30 kg
24 GHD sit ups > 18 reps
Time cap. 22 minutes

Result: 21.28
Rounds: 7.20, 7.20, 6.47
173/183

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Clean and Press
kb or bb
2-2-2-2-1

185-225-245 all 2x

ME:
Legion Run

Then : 10-1  Ladder
Cleans
HSPU
GHD Situps

Legion Run

21-15-9

Rest as needed between sets

30 reps. Bench Press 50% 1RM
2min. rest
20 reps. Bench Press 60% 1RM
2min. rest
10 reps. Bench Press 70% 1RM

Mi 1RM es 80kg, luego:
50%= 40kg
60%= 50kg
70%= 55kg

Weighted pull-up 8x8

2-2-2-2-2-2-2-2

Front Squat

Warm up #95

115 (2)

125 (2)

135 (2)

145 (2)

155 (2)

145 (4)

135 (4)

135 (4)