Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10
Single-Leg Jumps x 10
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
A. Subbed in the Snatch workout from the competition blog, always liked their snatch sessions
HHS @ 115/125/135
HS @ 145/155/165
3 position HHS+HS mid thigh + HS below knee @ 145/155/160
Snatch lift off x2 + Snatch @175/185/190
B. 3+7Rx
Tougher combo than I was expecting, I thought I would be close to 4rd
A. Up to 105 lb
B. 5 rounds w 110 lb
A) Weightlifiting session. I did hang squat snatches, power clean + power jerks, back squats, db bench press and glute ham raises
B) I didn’t want to cicle snatches after 80min of weightlifiting. So, I did the competition workout
12min AMRAP
30 air squats
20 C2B
10 burpees to 6″
4 rounds + 35 reps (a few no reps during the C2B)
A. Haven’t done this sequence before so just stayed with 95lbs for all sets
B. Scaled to 95lb
3 rounds + 7 PS and 6 TTB
Back after a few weeks on the road with a few hotel WODs scattered in.
A. 2×95, 2×115, 2×135, 4×145
B. 4 rds even w/95#
C. Max AB cals in 30s on the 2.5min for 4 sets: 20/21/17/18
It’s going to take a few weeks to get things working correctly again?
Basecamp W2:D1
A. Back squat 3 x 5-7 @3331; rest 2-3min
165/175×7, 185×5 @tempo
B1. Suitcase RNT split squat 3 x 5-7 @3111; 1 min rest
3×7 @tempo with 45’s
B2. S-A kb front rack carry 30m ea/arm
Done with 70lb
C1. Lean away strict ring pull up 3 x 3-5 @31×1; 1 min rest
3×5 @tempo
C2. Weighted forearm plank 3 x :40-:60
3 x :50 with 25lb plate
D. 3 rds for quality
12 kb walking lunges 53’s
:30 rest
10-12 dB upright rows @21×1
10 ea/arm with 25’s then 2 x 12 ea/arm with 15’s @tempo
Went up to 70Kg for final sets of snatch. Found it hard to keep speed under the bar near the end. Bottom position felt sloppy.
WOD @ 40Kg. 3 rounds 4 T2B