Workout of the Day
A.
Take 15 minutes to build to an 85-90% of 1-RM Snatch
B.
Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch (or full) x 6 reps
Muscle-Ups x 6 reps
Rest exactly 4 minutes, and then . . .
C.
Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps
Question…
If my 3-RM of Deadlifts is 315 lbs what weight should I be doing my round C at? Stick with 315 and suck it up or lower it down a bit?
same here, max is 335, power/squat snatch max is 155, going to be a rough day.
Use 80-85% of your 1-RM if 315 is too heavy for you.
Thanks for that, was wondering same thing.
A. 20-20-40-40-50-55-60-65-70-70kg
B. 135lb snatch, no MU so I did 20 pushups : 8’26
C. Scale 120kg DL : 9’18
A.
Worked up to 60kg
Feel I’m just destroying what little snatch technique I have by using a 30mm non spinning bar.
B.
1st rd:
60kg Snatches in singles.
Unbroken Bar- MU
2nd and 3rd rd:
50 kg Snatches T&G
Unbroken Bar-MU
Did not time this one. 15+mins maybe.
8 mins rest
Deadlifts
C.
As rx’d
Deadlifts 5/3/2 – 4/3/3 – 3/2/3/2
HSPU 15 – 10/5 – 8/4/2/1
DU 30 – 30 – 30
Time 14:35
As always awesome effort by the invictus competition crew. Another great week of training. Keep it up!!
A) 85kg
B) 10:15 muscle ups unbroken. Snatches were dropped after every rep.
C) 5:52 first set of deadlift u broken. Next 2 sets 5 then singles. Hspu unbroken
Double unders unbroken
Beast mode, Tino!
Tino, WTF !
Handled!
Likewise, Tino! We are loving it!! Beast mode indeed!
Tino the badass!
A- warmed up to 175#
B- 14:48. All singles. Muscle ups finally from full lockout in a workout. Long road but finally got there. Didn’t want to hit muscle up failure so I dropped from each rep. These finally feel good.
C- 9:59. DLs (6-4) (6-4) (5-5). HSPU (8-7) (8-5-2) (5-5-5). DUs 30-30-30. Back tired from the start from FS and KBs yesterday. HSPU felt easy in the first round, progress!!
A: Worked up to 220lbs, highest I’ve went in a while bc of the wrist. Not as solid as I’d like, but felt good.
B: 10:10, should have pushed the run harder, fast singles for the snatches and unbroken on the MU.
C: 8:41, had no push today, felt like someone was sucking the oxygen out of the room. DL were broken up too much and the rest periods were way too long.
Looking forward to the recovery day!
A. 195lbs (90%)
B. 16:30
C. 22:48
Fuck me!!! Part C was brutal on 4 minutes rest. Well really I can narrow it down to the HSPU, although the kipping is getting better – finding the “sweet spot” with more consistency.
4 minutes rest… that was brutal…. did I say that already? lol
A. Worked to 177lbs.
B. 10:41. Snatches all kinda slow singles, MU unbroken
C. 5:28. Everything unbroken but last set DL (5/3/2) and last HSPU (9/6)
Great week everybody!
A) could not work to a heavy 1rm snatch today. Felt very slow so I worked on technique up to 185 pounds.
B) 12:40 – snatches were unable to be touch and go because my hands are beat up pretty bad, all muscle ups unbroken.
C) 5:39 – all sets unbroken
If I can’t get this training in later tonight would people suggest I do it Tommorow or just move on? Thanks for the help.
If your schedule is inconsistent or causes these types of situations frequently, i’d suggest you follow the blog a day behind.
A. Worked up to 145#
B. 15:05 with 135lb snatch and bar MU’s
C. 8:20 RX
Tough one.
A.
Worked up to 65kg
B.
I did 50kg snatches instead, but all strict unbroken MU
12:44
C.
I did 120kg Deadlift and 15kg DB Seated Press instead
All 30 DU unbroken!! – Pleased
20:40
My scores suck compared to the rest of you…
How do your scores compare to Thijs, though?
I was happy with the DU going so smooth.
Those 50kg Snatches felt good as well.
and considering 65kg Snatch used to be my 1RM, that’s good as well…
But look at all the rest Steph,… I’m not near being a big dawg.
That’s all great progress!!!
Ha, neither am I but you know, that’s ok.
+ 140 is my 1RM DL … So doing 30 reps at 85% was kinda hard
We’ve all got our strengths and weaknesses, right?
Keep it up brother!
Wanted to show of these…
https://s-static.ak.facebook.com/rsrc.php/v1/y2/r/5l8_EVv_jyW.swf?v=3850691220583&ev=0
Build up to max for day in Snatch – 250
+
Clean and Jerk from boxes – 250 x 1 (4 reps)
+
3 Rounds for time
400m
6 PS
6 MU
-7:45 (ps all singles)
*FUN WORKOUT CJ..THANKS FOR POSTING
A) 35-40-45-50-50-54…not feeling too snappy with snatches today
B) 20:08
Power snatches at 105#, subbed out muscle ups for 12 ring dips/12 pull ups.
Was pleased with snatches and ring dips though got fatigued toward the end because I did part B last
C) 18:38 as RX.
Not entirely stoked on this one but it’s the first time doing DL at volume in about 5 months so I wasn’t trying to rep it out. I took my time and focused on good mechanics, breaking them up into sets of 5s, 4s, or 3s. On a good note: did all the HSPU whereas in last Saturday’s WOD with 30 total, I could only complete 18. Progress!! Was getting sets of 7s and 5s in the beginning.
p.s. the competition crew did an amazing job today. Thanks for rallying around the last (wo)man standing…made all the difference in the world to me.
Awesome HSPU ! – I thought those DL were hard as well…
Thank you!! I’m getting my groove back.
Nice work Steph!!
Awesome work today Steph! You made those snatches look easy!
Thanks buddy!! I appreciate the encouragement!
A) Worked up to 155 lb
B)
Round 1
400m run
145 lb snatch 4/2
3/3 muscle ups
400m run
145 lb snatch 3/3
6 muscle unbroken
400m run
145 lb snatch 3/3
4/2 muscle ups
19:00 min, had to jog from station to station as it is all spread out over my gym
C)
275 lb deadlift 6/4
15 HSPU unbroken
30 double unders unbroken
275 lb deadlift 5/3/2
10/5 HSPU
30 double unders unbroken
275 lb deadlifts 4/3/3
15 HSPU
30 double unders unbroken
14:47 min
A. Can’t go into full squat due to groin so worked with 155# for the 15 min.
B 11:44
Runs-1:30-1:45 pace
Snatches- all singles (hard for me)
M.Ups- unbroken
Rest exactly 4 Min.
C.6:04
Deadlift- 10/6-4/5-5
HSPU- 15/9-6/7-5-3
D.Unders 30×3 unbroken
Tried for short breaks between reps
1)
95/115/125/135/145
2)
9:35
-120 power snatch (full snatch 1RM is 155)
Everything felt awesome!
First 2 rounds MU unbroken, last round 4+2
3)
9:45
Deadlift felt like they got lighter as each round progressed. Did 2 sets of 5 reps each round.
Did the 31 heroes WOD. Partnered up with Dan Tyminski
“31 Heroes”
AMRAP 31 minutes
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
9 rounds + 5 Thrusters
The sandbag runs were by far the most difficult part of this to me.
Looking forward to next week!
Did the “31 Heroes” as well.
Got 7+ 5 thrusters.
A: worked up to current max (155lbs)
B: 16:51, used 145lbs (95%1rm), mu’s were 3 standard +3 assisted, 3standard +3 assisted, 2standard +4 assisted, failing too many times, ring height is 5’6″ attached to 8′ceiling.
C: 15:01, everything Rx’d except dl’s were 275lbs (82.5%1rm),Du’s unbroken, hspu’s broken.
A. Worked up to 170 , everything above 75# felt heavy today!
B. 15:20 something- all snatches as singles, mu no prob did 4/2 3/3 and 5/1, but the snatches just felt heavy n needed more push to pick the bar up. 2nd n 3rd round snatches felt better than first.
C. 11:07-HOLY SHIT!!!! The deadlifts here killed me, I thought I was recovered, not so much, felt like I was overheating.
After tearing yesterday, today killed my hands but was a good tough day
A.) worked up to 118# snatch
B.) 17:00- needed rest time for muscle-ups, really wanted to do rx and did it! Thanks team for the motivation- needed it on that last set of MU’s!
C.) 7:58 – first set all unbroken- Rx
Another great, successful week of training!
Great job going Rx today lady! You are kickin some ass!
Atta lady!!
Great 7am WOD with the Competition Crew!
A: Worked up to 61kg, practicing without Oly shoes
B: 16:04…Used 135lbs for snatches. Like a dummy I did 10 reps each round because I wasn’t paying attention (all singles). I was wondering why everybody was so fast lol, ugh. MU 6 Unbroken, 5 (1 bar MU because I was slowing down and and didn’t want to tie up the rings for anybody else), 6 Bar MU Unbroken (Rings were being used)
C: 12:06 Tried 315lb for about 5 reps and dropped it to 275. HSPU unbroken first 2 rds, 8,7 on the 3rd round. Double Unders 30, 25/5, 30
Hands are sore!!!
My career as a hand model is over haha!
A). Worked up to 195. Wasn’t feeling snatches at all today
B). 8:53, Snatches were 1 drop, 2 drop trying to save shoulders, muscles were unbroken all sets.
C) 4:39, this was my kind of workout. All sets unbroken.
That time on the second part is just stupid!
A. 185(90%)….took 10 minutes went 45-95-115-135-155-175-185
B. 13:43
C.13:33
WOW, WOW, WOW! Weighing 152 made this WOD pretty awful. All Power snatches and Deadlifts done in singles. All gymnastics movements done unbroken. I did the 400m in lifting shoes which was interesting but not bad. Looking forward to the rest day!
Just updated yesterdays blog with my results.
Fun day today…Operation Press/Pull Day 2
A. Strict Muscle Snatch
worked up to 27kg
B. 3 RFT:
500m Row
6 Strict Muscle Snatch (22kg)
6 Strict Pullups
6 Strict Ring Dips
17:36 (this was harder than I thought it would be…lots of muscle fatigue and single reps. row felt sluggish as well.)
C. 3 RFT:
10 Deadlift (185#)
15 DB Press (25# DB’s)
30 DU’s
11:00 (deadlifts were fine on back, press was tough)
Love training with Team Tino!
Proud of you for coming in and doing a bad ass workout!!!
https://vimeo.com/46948316
Thats my 185(90%) snatch from today. Any technique critique would be appreciated.
It was 100+ out today in Portland so I wasn’t going to do this in my garage so I drove over to a school parking lot.
Temp 104….smokin’
Today I turned part B. into a team workout as I had 3 extra partners.
A.
165# equaled 1rm
Partners Crisco(17) 155, Rylan(16) 105, Christina 75
B.
In Teams of two, 3 rounds for time of:
800 yrd shuttle (40 yrds x20)
Power Snatch x12
Rope Climbs x6
Pro/Christina 26:45
Crisco Rylan 29:33
Hah,
Wife and I won and I ran more shuttles and rope climbs each round than all of em’. Crisco and Rylan had to have 2 of the little kids (koda 9, cayden 11) finish their rope climbs as their hands were smoked from yesterday/earlier today.
C. 3 rounds
255 DL 10x
HSPU heal assist 15x
skiers/side straddles/Single leg’s x30-60
11:20
Rylan 13:50 (V-pushup/Single unders)
Crisco 16:34 (Rx’d HSPU/DU’s)
Fun Day.
BTW, Crisco missed yesterdays workout because he was with his new girlfriend at the movies So I had him make it up This A.M. LOL
His hands are smoked. hehehe, not sure why I think this is funny.
A) Worked up to 205(Current PR. Attempted 215 3 times. All three times I caught it and just bailed..)
B) 11:56 (Run killed me. Quick singles on power snatch)
C) 9:39 (Post. Chain and CNS was completely fried by this time. DLs were a lot harder than normal)
Exhausted from the week, but in all a good first start to the program. I am looking forward to the future.
were*
Obviously my brain isn’t working either..
A. Used 15 minutes to get comfortable with 155 squat snatch.
B. Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch x 6 singles
Muscle-Ups x 6 reps unbroken
15:55
Rest exactly 4 minutes, and then . . .
C. Three rounds for time:
315/205 lb Deadlift x 10 / 3+3+4 / 4+3+3
Handstand Push-Ups x 15 / 10+5 / 10+5
Double-Unders x 30 / 30 / 30
9:49
Thank you for another great week of training. I’m really seeing the benefits and results!
A. Only worked up to 80lbs
B. 19:17
Used 75# for snatch and 12/12 pull up/ring dip
Snatching in a metcon is alway miserable; it’s like I forget how to snatch completely
C. 12:59
Used 175# DL(all broken into sets of 5, HSPU (15/7+4+4/5+5+3+2 Hands were slipping all over the mat we were using)
DU unbroken!
Definetly feeling this week! Tons of fun with the comp group tho!
A. Worked up to 195#. Now that my glutes/hips are functioning, this felt EASY. Probably could have gone a bit heavier.
B. Round 1 did 4 muscle ups, round 2 did 0, round 3 did 2. Snatch was as RX’d.
C. 9:22 (Did 5 HSPU each round instead of 15, working on this)
Did B. in 13:00 scaled
A: pr’d with a 110 muscle snatch, my technique is terrible especially the part where I don’t get under the bar
B: scaled mu’s useing a band 12:07
C: scaled hspu to pike push ups off a 32″ box 9:02
A. Built up to 52,5kg
B. 12:39 (105lb).
Had to do the snatches one at a time (PowerSnatch). MU’s unbroken first round and then 3+1+1+1 the two last rounds.
C. 6:50 (205lb)
Deadlifts unbroken first round and then I did 6+4.
HSPU unbroken round 1 and 2. And then 10+5.
DU unbroken each round except for the last round where I messed up once.
A tough workout today, but I recoverd pretty fast after! Will be nice to rest tomorrow!
First week back in the mix feeling good but a little slow…
A) Played around with Tech at 135
B) 10 Unbroken Muscle Ups – to get them in from Missing part A yesterday
C) 7KB Swings a 24kg / 7 CTB unbroken – OTM for 7 mins to get some work in on them in from part D yesterday.
D) 4 Rounds
5 deads at 315
10 HSPU
300M run
9:27
Had to just “lower” the volume today as its going to take a few weeks to get back into “competition” mode but I’m well ahead of last years pace.
A. 77.5 kg
B. 9:50, snatch @ 60 kg
C. 8:06 DL @ 130-130-120 kg. First round unbroken, then I crashed…
A. 65 kg
B. 12.26 min (50 kg power snatch)
C. 8.05 min (80 kg DL cause of back problems)
A) 155. Just went to the metcon weight, didn’t have much time before close.
B) 14:40. The 155# snatches were tough to go fast. Took me at least 2 min per set; I said at least cause set 2 and 3 took more like 3. MU’s were unbroken and transitions were fast.
C) got through one round and the gym closed. Took about 4 min for that set.
A lot of late days this past week… Suck. But great training anyway. Thanks for another great week of workouts.
A. Snatch was terrible did 165
B. Most frustrating day of snatching in a while.
17 mins.
C. 5:17. Broke up Deads after the first set, all hspu unbroken.
A. 155# squat snatch
B. 19:48. 145# snatch
4:20 rest.
C. 18:55. 275# deadlift. HSPU to abmat
Deads snatches and MUs are all singles
A.) I was feeling good on snatch so I went past 15 mins. Took 25 mins instead and got to (235#), within 5#’s of my all time PR of 240#. Tried 245# a couple of times and got super close but they got worse the more I tried, pretty sure it wore me out a bit.
B.)11:45
Supposed to start
@15:45
actually started
@17:30
Finished
@26:41 = 9:11 or add 1:45 for the extended break. What evvvs. Destroyed me either way. Havent felt like this in a while. Just what I need.