Wednesday 2016.09.21

September 21, 2016

New Competition Program
Phase 1, Week 6


AM Session: Conditioning
10 Rounds:
250m Row @ 300 Watts
2:00 Rest

324, 328, 326, 315, 315, 308, 313, 308, 311, 306.

PM Session
Weightlifting
3 BTN Snatch Grip Push Press + 3 Overhead Squat
45, 65, 85, 105, 115, 120
Half-depth OHS because hip fucked today.

Hang Power Snatch
Every 1:30 —
103×3, 103×3, 103×3, 103×3, 103×3.

Hang Power Clean
Every 1:30 —
133×3, 133×3, 133×3, 133×3, 133×3.

Halting Clean Deadlift + Clean Pull
153×3, 153×3, 153×3, 153×3.
1:30 Rest.

Gymnastics
Skin-the-Cat
EMOM for 8 Minutes:
Barely controlled negative.

5 Rounds:
1:00 Ring Beat Swings
1:00 HS Walk
1:00 TTB
1:00 Wall Walk
2:00 Rest

Pitiful effort. 10 beat swings, basic HS walk practice, 3 strict TTB, 2 wall walks per round.

Conditioning: Fartlek

5:00 Sled Drag, 110% BW
420 ft. @ 165#.

AMRAP in 3:00:
12 Overhead Squats, 65#
12 Toes-to-Bar
1+14.

AMRAP in 1:00:
Double-Unders
67.

5:00 Sled Drag, 110% BW
420 ft. @ 165#.

Train2Train
3 Rounds:
8 Back Extensions
12 Glute Ham Raises
12 Reverse Hypers

4th hole BE / GHR; 100# RH.

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