Workout of the Day
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
Workout of the Day
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
A. Bryan – 105#, 115#, 125#, 135#, 145# (fail).
B. Bryan (30 sec DUs vs. row, snatch 105#) – 24, 28, 41, 21, 26, 39, 29, 32, 37, 42.
A. 175# snatch
B. 1864 meters, 135# snatches
A. 185# did the power variation
B. 1342 meters rowed 140# power snatches
A. 175#
B. Row: 147, 150, 150, 153, 154, 152, 154, 154, 153, 155; Power Snatch: 135#
A: 5reps-80#/3-95/1-105/1-120/1-125/1-130x
B: 30 seconds of Rowing (for meters)=30 sec BB 45# Row for reps, 3x Power Snatch 95#
Row: 26 reps/26/27/29/30/29/29/30/30/32
A. 205, new PR.
B. 145/1577.
Missed one of my snatches due to slippage. Maintained with singles. Felt pretty quick pushing myself under the bar. Great WOD.
A.
145(PR) felt awesome i think I’ve got a little more in me but time ran out. I’ll take it!
B.
1,519m total and stuck to 70% (#101) of today’s 1RM.
This week has been tough, very fun though!
PR Star!! Congrats!
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A. 215/225(fx1)…shut it down. PR is 225
+
B.
Even: 155…all TnG power snatches smooth and fast
Odd: 1468 total meters….taken as total meters rowed within :30, so no rollover. Around 1:42/500m avg
*Eveything is feeling good. That’s my first snatch over 200 in 2+ years 🙂 A PR is cookin’…I can smell it!
Thanks guys!
Great news – super exciting to hear you’re improving! Keep up the consistency and gainz are all yours!
A. SN to 165. Have been stuck there for over a year with all the shoulder tweaks. Pulls felt PR strong today, but couldn’t commit to getting under it.
B. Rows and 3 x HPC + jerk (155). Rows from ~165 to 155m.
A. Worked up to 205 after a couple of misses.
B. 1686 total meters and 155# power snatches. No misses.
Great work Jon!
Did part B with clean and jerks at 165#
A. Up to 165lb – 20lb PR – wasn’t the prettiest, but will strive to work on it.
B. 1725m – all TNG power snatches at 115lb.
Huge PR Greg! Awesome job man!
Nice work Greg – Boom.
Yay for a PR!!!!
A. 1RM Power Snatch – worked up to 170# (ties PR)
B. As Rx
Even: Row – between 157m to 162m / round
Odd: 3 TnG PS – 3 x 125 / 3 x 130 / 3 x 135 / 1 x 140
… feeling a little beat up so stuck with Power Snatch …
It’s been a long week! Lots of posterior work between the dead lifts and lunges! Rest might be just what you need 🙂
Great work today Chris!!
A. Stopped after 135# … Back still extremely sore from Tuesday’s deadlifts, even after a long warm-up
B. 1482m, all full snatches @ 115#
Take it easy for a couple of days Aaron. Don’t push through back pain. Did you feel something tweak during the dead lifts? I’d like to watch your technique and see what we can fix to save your back from getting sore on future dead lift days. Did you preform these with a coach around?
No pain per se, just intense soreness. My lower back gets pretty tight after anything above low volume deadlifts. There may have been some slight rounding on a couple reps towards the end, but I like to think my DL form is pretty solid. Will listen to my body and go as slow as necessary tomorrow and the weekend.
Next time you do volume dead lifts I want you to focus on your core. If our low back is doing the work, we might not be maintaining a tight midline. Especially with those high volume DL days…
Remember to take a big deep belly breath before every set 🙂
Hope your back feels better!
A. Up #135. Not a good day. Missed 145 twice(95%)
B. 1667m rowed. All power snatches @115. Fast singles.
It’s been a long week! Don’t let those misses get you down 🙂 Great work today Anders!