Workout of the Day
A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.
B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed
C.
Three rounds for time of:
115/75 lb Shoulder to Overhead x 20 reps
Ring Dips x 15 reps
D.
Every minute, on the minute, for 10 minutes:
6 Box Jump-Overs (24″/20″)
12 Push-Ups
Box jump-over – simply get to the other side, you can either land on top and then off the other side, or clear it in one leap.
A. worked @ 150lbs
B. worked @ 225lbs
C. 3:59- STO-20/20/10-10, R dips 15,15,5-5-5
D All done between 14 -16 seconds, jumps were touch and go, no resetting feet.
Had a chance to go head to head with a buddy on both metcons, that really helped push me, most times I do these alone. Felt great today!
A. All 5 sets @90
B. 135
C. 6:02
D. :26/:25/:24/:23/:24/:25/:24/:24/:24/:24
A.
155, 155, 165, 165(f), 165lbs
B.
@ 215lbs
C.
5:21
D.
All around :22, last two fell apart.. :30 and :39
A) 3 Position Snatch x 5
95, 105, 105, 115, 115
B) Halting Snatch DL 3×3
135, 155, 155
C) 3 RFT 20 STO 115#/15 ring-dips
6:48
D) Every min for 10mins: 6 box jump overs 24″/12 push-ups
All rds 23-25s each
A. 170 x 5
B. 235 3X3
C. 6:01 – 1st round was UB. Burned out on last set of ring dips.
D. Rds between 0:22-0:33 sec
A. Used 120 lbs for the entire thing.
B. Used 175 lbs
C. Did after part D. 6:59
D. Did before part C. 26/26/21/19/19/19/19/19/18/18
A. 185, 205, 205, 215, 225
B. 225 all sets, did not have straps
C. 4:39 – UB all S2O, ring dips were horrible, did singles for the last set
D. Complete, all sets 20-30 seconds
A. 187, 191, 195 (Failed Floor), 195, 195
B. 220, 235, 242
C. 5:01
D. Complete, very burnt out on the pushups the last 4 minutes.
A. 145, 145, 145, 145,155, 155
B. 200
C. 5:27 didn’t feel to good with that lol
D. :16/:15/:14/:14/:14/:14/:13/:13/:14/:14
A. 135/155/165/175 (f) on high hang/ 175
B. 225 for all sets
C. 4:19
D. Complete all rounds between 24 and 29 sec
A. last set was at 205#
B.(3 reps @ each weight @ 8121) 315#/405#/405#
C. 5:13 rxd
D. ran out of time..had to coach class
A. 115#
B. 145#
C. 4:28
D. All rounds 18-19s. Kept pushups unbroken, surprisingly.
I think taking a beating from a baseball bat would have felt better for my shoulders.
A. 63/73/83/88#
B. 103#
C. 7:40 @ 10 dips and even then from 2nd round on dips were questionable
D. sat out 3 rounds
February 5, 2013 – Competition
Workout of the Day
A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.
185x all 5 sets . . . no misses.
Still a little sore from competing over the weekend.
B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed
185 x all 3 sets
C.
Three rounds for time of:
115/75 lb Shoulder to Overhead x 20 reps
Ring Dips x 15 reps
6:24
a. stayed at 105 to work on technique, so only at 70% for the snatch
b. 115-125-135
c. 3RFT
20 S2OH (75#)
15 ring dips
5:29
d. EMOTM 10 Min
6 box jump overs (20″)
12 push ups
no misses, all rounds 20 sec or less
A. 155, 175, 185, 195(f), 185, 185
B. 225, 225, 225
C. 5:42
D. Complete. All rounds under :30. I fall apart on push-ups quickly!!
A. 165, 165, 165, 170, 170
B. 180, 180, 180
C. 10:57
C. 5:25
D. 22/20/18/15/15/15/15/16/22/14
A. 3 Pos Snatch (Kg)
60
60
70
70
75
B. SN Deadlift x 3 (Kg)
100
100
100
C. 6:10
D. Fastest Round :26, slowest :47
A-130#-140#
B- 185/195/205
C- 6:17
D- Fastest :24 — slowest :36
A. 95,95,100,100,100
B. 105,105,115
C. 12:11 (ring dips are a HUGE weakness for me)
D. Done 30-45 secs
A. 65,75,75,80,85,85
Felt pretty good!
B.used 105 (100 is 1-rm snatch)
C. Only got through 19 of the last set of STOH. Dips felt horrible today, had some pain in my left shoulder (most likely from the dips) so unfortunately had to do last set in singles or doubles….
D. Missed two rounds; push ups ugly and very tough.
E. 5x500m row
Yikes
C. There was a 10min cap
A) all sets done at 55# (lighter than 75-80% to work on form)
B) all sets done at 85#
C) 12:39 (need to keep working on ring dips)
D) done btwn 28-34 secs
A. 75, 80, 80
B. 100, 120, 140
C. 10:37. No band! All singles.
D. Scaled to 8 pushups @ min 5.
a. Worked up to 65kg.
b. did all 3 sets at 100kg.
c. 6:08. Did first set unbroken then had to break up last two sets on both STO and dips.
d. Completed all rds in 20-35secs
A) 155/165/165/175/175
B)245/265/285
C)6:33. S2o was slow but for the first time felt smooth. Ring dips were the silent killer.
D) 23/22/20/17/16/16/16/16/15/15
A. 55, 65, 75, 75, 75, working on form…keep pulling too early!
B.95
C. 5:50; band to assist rings dips
D. first 5 around :23/last 5 about :30
A. 150
B. 205, 225, 245
C. 5:46
D. 20, 19, 18, 17, 17, 18, 17, 17, 20, 17
A. Worked with 116lbs. Form still needs work. Floor to hips movement is great. Just not getting the pop from the hips to the shoulers. When dropping under the weight feet are going too wide.
B. The third snatch for each was difficult. Worked with 116lbs.
C. Didn’t realize this was for time. Still had a constantly moving pace, but not all out. Win here was I was able to complete without scaling the S2O.
D. Complete with a 24″ box. No missed rounds.
A. kept this really light, been snatching like crap lately.
115, 115, 125, 125, 135
B. 135, 155, 175
C. 5:04
D. all sets kept under 16s. raced with a buddy at the gym to keep me moving fast
A. 135# for all sets
B. 225# for all sets (yuck)
C. 7:17 Rx’d
D. 5 minutes @ 30in box
WU: 3 min air dyne, mobility
A. Five sets of:
-3 Position Snatch
95, 95, 115, 135, 155(Ugly but a PR nonetheless. Lost my footing on the last rep and slipped on the wood.)
B.Three sets of:
-Halting Snatch Deadlift @ 8121
205, 205, 205
Did this at 110%.
C. Three rounds for time of:
-20 STO (115/75)
-15 Ring Dips
7:57 RX. No push on this, gym was empty and quiet. Working out alone sucks!
D. 10 min EMOM of:
-6 Box Jump Overs (24/20)
-12 Push-ups
:20, :18, :17, :16, :14, :14, :15, :16, :15, :15 all as RX.
E. Mobility