Mtn Ops - Legit - Legit - Legit
I made the switch, you should too.
1/27/15
Olympic Lifting
Squat Snatch 4×4 @70-80%
Drop and reset each rep. Start at 70% and climb only if smooth.
#165,165,170,175
Strength
Work up to a heavy squat clean + front squat - #270
Then EMOM for 10 Minutes
Squat Clean + 2 Front Squats @80% of the weight you worked up to #225
Met-Con
All for time:
30 Back Squats 185/125 Rx or 225/155lbs (From rack) Rx PLUS
Run 400m
15 Shoulder to OH 185/125 or 225/155lbs (From ground)
5:29 #185
2015-01-28T00:00:00.000-08:00
Today I am going swimming for active recovery - this stubborn sumbitch is going to get good at swimming one way or another.
1/25/15
Did team workout prep - we have a comp coming up in 1 week, hoping to win the damn thing!
I hit a #205 snatch pretty easy and with no pain, looks like I am about 100%.
1/26/15
Warm-Up / Open Prep
75 Bar Facing Burpees For Time - 4:25
Olympic Lifting
Split Jerk 6×2 @85-95%
Drop and reset each rep on blocks. Start at 85% and climb only if smooth.
#275
Strength
Find a new 5RM back squat in 1 attempt #320 (not a PR)
Met-Con
3 Rounds
15 Calories Row
10 Front Squats 185/115lbs
REST 1 MINUTE… THEN…
3 Rounds
16 pistols (Rx PLUS)#35/20 KB
12 Box Jumps 24/20” (Rx PLUS) 30/24″
8 Hang Power Cleans 115/75(Rx PLUS) 155/105lbs
Rest 1 Minute
14:11
Mtn Ops - Legit - Legit - Legit
I made the switch, you should too.
1/27/15
Olympic Lifting
Squat Snatch 4×4 @70-80%
Drop and reset each rep. Start at 70% and climb only if smooth.
#165,165,170,175
Strength
Work up to a heavy squat clean + front squat - #270
Then EMOM for 10 Minutes
Squat Clean + 2 Front Squats @80% of the weight you worked up to #225
Met-Con
All for time:
30 Back Squats 185/125 Rx or 225/155lbs (From rack) Rx PLUS
Run 400m
15 Shoulder to OH 185/125 or 225/155lbs (From ground)
5:29 #185
Mtn Ops - Legit - Legit - Legit
I made the switch, you should too.
1/27/15
Olympic Lifting
Squat Snatch 4×4 @70-80%
Drop and reset each rep. Start at 70% and climb only if smooth.
#165,165,170,175
Strength
Work up to a heavy squat clean + front squat - #270
Then EMOM for 10 Minutes
Squat Clean + 2 Front Squats @80% of the weight you worked up to #225
Met-Con
All for time:
30 Back Squats 185/125 Rx or 225/155lbs (From rack) Rx PLUS
Run 400m
15 Shoulder to OH 185/125 or 225/155lbs (From ground)
5:29 #185