12/28/16

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MFT #1095

BASIC

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The Accessory Test for MFT #1095 is as much about good positioning as it is shoulder endurance. Matt and Caroline cover a few tips that might help you PR this piece during this retest. Good Luck!

2017 Cycle 3 –ReTest Week Day 3

Compare to MFT #1060

Miss the Cycle 3 Podcast? Check it out HERE

1. Warm-up

Floss Quads Above the Knee

Then

2 Steady Rounds

Bike 1k

30 Alt Jumping Lunges

2. OLY

1RM MisFit Snatch Complex

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Going light working back from back tweak:

65, 75, 85, 95

3. Met-Con

For Time:

100 Wallballs 20/14lb 10ft

100 Box Jump Overs 24/20″

Run 800m

Time: 12:56

Wb 50-25-25

Bjo as ub step ups

Run in sub 3

4. Accessory 

3 Rounds:

AMRAP 2 Minutes:

Max Rep Strict Handstand Push-Ups

Rest 2:00

R1: 14

R2: 11

R3: 8

12/26/16

Warm up:

3 rds

15 box step ups 24"

15 air squats

21-15-9

Cal assault bike

Pull ups

40 dus

Time: 8:21

My dus were TERRIBLE. Rest ub.

3 rds

1min assault bike for cals (rest 3)

23

18 

30

12/23/16

Tweaked back workout

10min z1 assault bike 

100 cals

5.3 miles

10min assault bike 

30 sec on

30 sec minor

138cals

6.0 miles

6min z1 assault bike

48cals

3.1 mile

15min KB mobility

3 rounds BL

Psoas

Iliacus

Adductors

***im standing completely straight after that***

12/22/16

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

150, 170, 185

2. Clean Pull
(100%/3)4

245

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

185 for 3s

195, 205, 210

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00

R: 0+13 burpees

Dus were pathetic

AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00

R: 1+3 burpees

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Best dus all day but then back locked up after 2 DL so stopped

12/20/16

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
- Beantown Barbell coaching staff

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

110,120,130,140

Missed reps 2,3 on second set

2. Snatch Pull
(100%/3)4

185

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

225 for 5s

245,250,255

12/18/16

10min amrap

250m row

10 burpees over rower

R: 6+2 pulls on rower

12/15/16

1. Power Clean
(65%/2)3

165

2. Clean Pull
(75%/3)3

185

3. Back Squat
(65%/2)3

195

4. Metcon

30-20-10-20-30

Ring row

Slamball 30#

DL 135#

Push up

Time: 22:41