Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest 3 minutes
Build over the course of the five sets from 80% to as heavy as you feel possible with good mechanics today.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.
C.
Five sets of:
5 Squat Cleans (185/135 lbs)
10 Handstand Push-Ups
15 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes
A. 165lbs, 170, 175, 180, 185
B. 70lbs, 75, 80, 85, 90, 95, 100, 105, 110, 115
C. First round 1:58, then 2 something for the rest…kinda lost track
Great work Heather!!!
A. 153/163/163/168X1/168X1
B. 63/63/68/73/78/83/88/93/98/101 lbs (PR)/almost had 106 lbs on bonus round and didn’t even know it-so close
C. Cut off at 2 min (ended 8-14 reps on wall balls ea round)
Scaled @ 95 #clean, 10 hand release push ups, pull-ups, wall balls
Awesome job on the Snatch PR!!!!
A. 305, 325, 325, 335, 345 (1)
B. 155, 175, 185, 195, 205, 215, 225, 235 (f), 235 (f), 235 (f)
C. 1:35, 1:37, 1:51, 2:26, 2:16
Tough day, snatches were frustrating.
Really rough one today…
A. 245# each round, which is 80%
B. 1 RM is 180
105/115/125/135/145/155/160(f)/160/170/170(f)
- this is where i noticed i was a bit off for the day, not really sure what happened though
C. 3:08/3:07/6:08/4:39/4:19
scalled down to 155# squat clean
HSPU fell apart on the 3rd set… i guess i just wasnt mentally there today
A.
160, 165, 170, 175, 175
B.
95, 105, 110, 115, 120 (stopped here, back was feeling weak from yesterday’s workout)
C.
1:37 (UB)
1:41 (UB but slow out of the bottom of squat cleans)
1:43 (UB, but really slow on the squat part of the clean)
1:51 (broke up the squat cleans 3/2 rest was unbroken)
1:54 (UB except broke up squat cleans 3/2)
A. All 5 sets at 155 (went lighter because my lower back has been tight this weak)
B. started at 63, worked up to 113. Almost had 113, would have been a PR
C. 3:21,2:58,3:23,3:39,3:26
Squat cleans @ 135, wb @ 14
Only did the wall balls and hspu unbroken
A. 135, 145, 150, 160, 165. Previous 1RM was 165.
B. Worked up to 95#. Been working on squat snatches and got up to 85 and then i started power snatching. 95# felt easier than it used to.
C.
2:12 @ 115#, 2:38 @ 115#, 3:33 @ 115#, 3:10 @ 105#, 3:56 @ 105#.
Wall balls really slow me down. Hspu were UB rounds 1 & 2, then split 5&5. Butterfly pullups UB rounds 1&2, then split in half the rest of the rounds. That was tough!
A) 125, 135, 140, 140, 140# (failed last rep of last set)
B) 55/55/55/60/65/65/65/65/65/65# (kept it light due to left elbow & lower back)
C) 3:50/4:24/4:39/5:42/5:41 (scaled squat cleans to 95#; used ab mats for HSPU)
* tough week with left elbow (possible tendonitis) and lower back feeling sore
A. 255,265,275,295,305×1
B.125,135,145,155,165,175,185,200(F),200(f)
C. 1:41,1:57,2:57,3:36,3:27. I Felt ok with the first 2 rds but then my HSPU’s fell apart.
A) 275,285,285,275,275 stayed a little light trying to keep the elbows up.
B) 155,165,175,185,195,205,215, 225f, 225f just could not get it typical mental block i suffer from around 100%.
C) 1:42, 1:40, 1:46, 1:45, 1:50
A.
Five sets of:
Front Squat x 2 reps
285/295/315/325/335
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep
135/145/155/165/175/185/195/205f/205f/205f
Felt like crap today.
C.
Five sets of:
5 Squat Cleans 185#
10 Handstand Push-Ups
15 Pull-Ups
20 Wall Ball Shots 25#
Rest 3 minutes
1:39/1:50/2:51/2:43/2:42
25# Wall Ball crushed me today.
A. 241#-291#(1)
B. Built to 205#
C. 1:34/1:37/1:39/1:43/1:46 RX
Rough day for energy for me
A) 225,255,275,295,305.. felt pretty good all things considered.
B) 135,145,155,165,175,185, 195, 205, 215f, 210f. I’m actually happy with that consider my 1rm is 220 and how I felt today.
C) 1:35, 1:45, 2:18, 2:55, 3:17… Fell apart on the HSPUs. I’m happy I finished this workout completely alone in the gym.
A. 185, 195, 205, 215, 225
B. 57.5, 62.5, 67.5, 72.5, 75, 80, 85, 90, 92.5, 95 (Power snatched)
C. Not completed.
Additional Work: Found 1RM Hand Powerclean = 165