Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

------------------

TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

-------------------

METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

7.13.21

Mobility

SNATCH PRIMER

E2M x 10m (5):

5 x Sotts Press (2111)

into...

E2M x 8m (4):

3 x Snatch-Grip Push Press

---------------------

SNATCH + HANG SNATCH

Every 2:30 x 25m (10 sets):

1-2 @ 70%

3-5 @ 75%

5-8 @ 80%

9-10 @ 80+%

ZW ~ ??

Moon ~ ??

tb ~ 115-135-155-155-155 (not feelin' it)

7.14.21

JERK WORK

3 Sets:

3 x Jerk Balance

into

3 Sets:

3 x Tall Jerks

ZW ~ 

Moon ~ 45-45-45 - 45-45-45

tb ~ 95-115-115-95-95-95

-----------------

SPLIT JERK

E2M x 10m (5):

3 x Split Jerk

ZW ~ 155-165-165-175-175

Moon ~ 65-70-70-70-70

tb ~ 135-155-155-155-145

-----------------------

BACK SQUAT

E2M x 10m (5):

6 x 65%

4 x 75%

2 x 80%

1-2 x 85%

1 x 90%

followed by...

MAX UB REPS @ 80%

One full breath cycle at top...any more is NO-REP

ZW ~ 275-315-345-365-395 / 345x??

Moon ~ 125-150-165-170-180 / 165 x 10

tb ~ 205-260-280-295-315 / 280 x 7

-------------------------

METCON

4 Sets for TIMES:

15 Burpee Box Jump-Overs (24/20)

15 OHS (95/65)

20 Cal Bike

4 Min Rest

ZW ~ 3:#0 / 3:27 / 4:24 / XX (knee)

Moon ~ 3:26 / 3:27 / 3:31 / 3:12

tb ~ 4:36 / 4:23 / 4:42 / 4:50

Bike Time & (AVE/MAX) RPM / WATTS / Dist

1:39 - 58/64 - 207/291 - 1.05KM

1:38 - 60/74 - 236/439 - 0.98KM

1:57 - 57/67 - 288/332 - 1.12KM

1:42 - 59-72 - 227/406 - 1.00KM