A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
A. Bryan (“Home Free”: 15 min AMRAP: 5 HRPUs, 10 reverse lunges/leg, 15 sit-ups) – 9 rounds + 5 HRPUs + 10 lunges + 1 sit-up. Christy – 8 rds + 5 HRPUs + 17 lunges.
Back in the gym after 2 months off because of illness, injury, travel, and laziness. Tough first workout back.
A. Worked up to 135. Made most, missed some.
B. 16:26 scaled w 115# power snatch.
Happy New Year!
Well that was terrible. I was thinking I should take a day off because I am so sore, but decided to push through. I should have listened to myself. Failing all over the place. A. 55, 65, 65, 75, 75, 80, 80 ended up power snatching both reps., 80, missed, hit 1, missed again and called it. B. 13:31 65#. First round failed 2 times at 75. (Which normally is not heavy for me at all.) my arm was bending, I was too far forward. You name it, it was off. Scaled further down to 65 and made it through.… Read more »
A. 4 mile hike with the dog
A. 55/55/65/70/75/75/80/80/80/85- misses high hang all powerknee wasn’t down with full
B. Fitness part A at 85# RDL and 30#
A. I went back and tested my 1 rep max back squat since I missed that day of training.
Up to 275. I missed at 285.
B. I altered the rowing and thruster combo from that day.
2000 m row, 21 thrusters, 1000m row, 15 thrusters, 500 m row, 8 thrusters
20:21
A. Back has been cranky the last two days. Did this instead
A. AMRAP 15min
25 double unders
15 box step overs @24″
10 push ups
9 rds
B. EMOTM 10
5 strict pull ups
Unbroken plank (:45-:30)
A. 65/75/85/95 (x 4 sets) — still lack mobility overhead.
B. Scaled Squat Snatch (95 lbs): timer on the wall just went off after my first round. So weak. Unbroken on the wall balls and did singles for the snatch.
Happy Monday folks!
Evening Session:
A) OT2M x 5: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 push jerk. In kgs: 42.5, 52.5, 55, 55, 55.
I just felt like doing a light complex to grease the gears of the squat clean, been a few days since I did them.
B) S1L1 of gymnastics program. Gotta do the work.
Ready to blast tomorrow
Back squat
135×12, 185×10, 225×10, 275×5, 225×15, 135×10
A. Up to 120
B. Scaled to 95 9:08
Got 125 unbroken DU yesterday PB by 8 woohoo
Wow! Go you! Congratulations.
A. 65/75/85/95/105/115/125/125
B. Scaled to 95lb bar. 11:23. UB wall balls 1st 2 rds then 10/10. All fast singles on snatch. Recovering from a sinus infection and this one got me good. Oof
A. Snatch complex x 5 with empty bar
High hang+Hang squat snatch 45# – 65# (focus on keeping the bar tight to the body on the hang snatch)
B. Wall Balls @ 9′ target / Mix of High Hang/Hang squat snatches – 9:12
Took my time with the snatches, lots of control and focus on that bar staying in close to the body and keeping the elbows up.
C. 3 Sets
GHD full ext sit ups x 20
L-Hang x 45s
WB slams x10 each side
A) 65/75/85/95/100/105/110/115
Power snatch, shoulders super tight today
B) 9:38 with 95# power snatches.
10min cooldown on the bike while I type this and then 500000000 hours of shoulder and hip mobility
I don’t think that’s enough hours.
A. Up to 50kgs.
B. With 45kgs 17:38 min
A. Up to 195
B. 9:39
195. Dude.
A. Done hang power snatches for the first time in a month, 5×5 with 135. Kept it light to avoid lower back pain.
B. Five rounds for time of:
8x push presses with 55# dbs
25 DUs
40yard sled push
Done in 7:07.
C. Extra abs
D. Lower back stretches
Always crushing it bro!
Practice squat version but struggling did 4 last at 135
B subbed 45# thruster for wall ball 18:15
So scaling for B. My 1RM is 100 for squat snatch. 80-85%? Lower? My back is still Screaming from the bike DB snatch and the DL didn’t help much so i don’t want to push the envelope too much.
I’d say 780% should do you just fine. 🙂
You don’t think that might be a bit heavy?
U got this lol
Well there you have it , Janelle. Straight from coach. 780 lbs for your 5 rounds of 5. Go get’em tiger!
I know! I was like, “yes! That is totally doable!”
WAY TO FUNNY!!
You could keep violently fast but safe. My wife just did the bar today and was totally content 🙂
Lower back is still tight from last weeks wall balls, DB snatches and old age.
A: 8 sets up to 75 and stayed slow and careful.
B: first time really working on squat snatch so I used an empty bar and a 20lb wall ball. All unbroken.
11:06
C: 3×5 GHD hyperextensions and sit ups at tempo 3131
Oops,
Forgot to change date.
A. Up to 67.5kg/150lbs
B. 11:51 as Rx’d. Pfew, if you’re looking for a way to blow up your erectors this is it.
Great work!
Thnx! I must admit those snatches didn’t feel too great. Had me figuring I need to add some semi-heavy snatch emoms to the programming once in a while.
Man you read my mind. I need to do some 135 snatch Emoms. Incorporating snatches into WODs more often was a takeaway from last year’s Open, but clearly I dropped the ball on that one.
There’s time yet!!
You killed it!