Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 30, 2015.

B.
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips

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Eric Martinez
Eric Martinez
April 16, 2015 8:55 pm

A. 165
B. 13:38 rx – fun one !!!

Todd E.
Todd E.
April 16, 2015 4:56 pm

A. 155, everything felt heavy today. Tied my weight from the 30th.
B. Rx except we used Bar dips, 10:57.

Bcesarv
Bcesarv
April 16, 2015 4:55 pm

A: 45 kg
B: 12’56” (Deadlift 90kg)

Joan D
Joan D
April 16, 2015 4:09 pm

Odette squat bench and Barbell rows for strength, I only did rows since I squatted yesterday B. Odette with 115 for DL and bench dips 10:30, Odette moved up to 115, she was doing 95 before Joan 9:06RX…..I went in mentally ready to no drop that bar for any reason and go unbroken on DL……was shooting for sub 9 but didn’t take the 5 sec break I was taking in rd 1 and 2 between DL and dips…. All deadlift unbroken, not really proud on this since DLs are a strength of mine, proud of doing rings unbroken on 1st… Read more ยป

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Michele Vieux
April 17, 2015 6:43 am
Reply to  Joan D

Super duper fast, Joan! And great job, Odette, for bumping up the weight on the deadlifts!

Trine Petersen
Trine Petersen
April 16, 2015 3:46 pm

A: worked up to 85#. Tried with 90# but failed the last one.
B: time 11:34. 145# for deadlifts and red band for ring dips.

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Michele Vieux
April 16, 2015 3:56 pm
Reply to  Trine Petersen

Great job, Trine! How was that band for the dips? Close to changing colors?

Trine Petersen
Trine Petersen
April 16, 2015 3:59 pm
Reply to  Michele Vieux

Thanks! Very close I think. Hopefully soon without any band. ๐Ÿ™‚

Victor Robles
Victor Robles
April 16, 2015 3:32 pm

A: worked up to 105#, did most sets at 95#
B: 14:00
400m run
10 Deadlifts @ 185#
20 ring dips

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Michele Vieux
April 16, 2015 3:54 pm
Reply to  Victor Robles

Great job, Vic! You order that Voodoo yet?

Victor Robles
Victor Robles
April 18, 2015 8:17 pm
Reply to  Michele Vieux

Not yet. But it is on my list!

Bz
Bz
April 16, 2015 1:05 pm

A. 95/95/115/135/145/155/165/175/185/191 PR
B. 14:48 rx.. Definitely felt the effects of the last two days out of town, fast food and sodas were a bad idea

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Michele Vieux
April 16, 2015 3:54 pm
Reply to  Bz

Oh no! Lesson learned and back on track now!

Kimmi
Kimmi
April 16, 2015 1:01 pm

A. 25/27,5/27,5/30/30/32,5/32,5/32,5/35/35

snatches did not feel good today and i got so frustrated about my technique that i skipped part B. and did some snatch technique ๐Ÿ™

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Michele Vieux
April 16, 2015 3:53 pm
Reply to  Kimmi

Aw, Kimmi! Don’t down about a bad training day. They happen. Just learn what you can from it and move on.

Andy M
Andy M
April 16, 2015 12:13 pm

A. 95-95-115-115-125-125-4×135
High hang felt the most explosive/crisp, probably because it has to be. Hang&floor think I tend to pull too high (is that a thing?), catch in a power position, and ride it down like an OHS. More tall snatch/snatch balance in my future.
B. 10:16, subbed 20x HR push-ups for ring dips.

Jon S
Jon S
April 16, 2015 12:25 pm
Reply to  Andy M

Smoking fast part B!

Andy M
Andy M
April 16, 2015 6:43 pm
Reply to  Jon S

Thanks, guessing ring dips would have slowed me down a bunch. Happy to go UB on DL, though. NIce work on your 3-pos snatch. Some day…

Joan D
Joan D
April 16, 2015 8:10 pm
Reply to  Andy M

Two thumbs up for unbroken DL

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Michele Vieux
April 16, 2015 3:52 pm
Reply to  Andy M

More tall snatches for sure! You have to aggressively pull yourself under the bar!

Joan D
Joan D
April 16, 2015 5:32 pm
Reply to  Andy M

Wondering why you subbed?

Andy M
Andy M
April 16, 2015 6:39 pm
Reply to  Joan D

Remember my shoulder sob story? Good for most things but the deep stretch on dips (esp. rings) is too much. Working them back in for skill work, but steering clear on “for time”-type METCONs.

Joan D
Joan D
April 16, 2015 8:08 pm
Reply to  Andy M

Oh yes I remember now, like me and Snatches….I’m going to start incorporating some light Ovh work next week to see how my shoulder reacts, is been almost two years since I overhead squatted anything

Erik - Stockholm
Erik - Stockholm
April 16, 2015 10:49 am

Well, that sucked. Right hamstring acted up again.
Took it easy.
A. 40 kg through out
B. Did about 20 DLs with 90kg, long rest between sets of 3.
Did 60 ring dips, not for time.

Alot of dynamic stretch afterwards to release pain.

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Michele Vieux
April 16, 2015 3:51 pm

What’s going on with the hamstring?

Erik - Stockholm
Erik - Stockholm
April 16, 2015 11:07 pm
Reply to  Michele Vieux

Had a small tare where one of the muscles connects to/close to the sittning Bone. Been in rehab oct-jan. This was First time I did DLs since may 2014 (when IT happened) and it felt a bit wierd, not hurting as before though but irritated. Other movements that before felt bad does now however feel ok.

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Michele Vieux
April 17, 2015 6:57 am

Ouch! Careful with how much weight you’re using as you get back into it. You should probably avoid max efforts for a while.

Nick
Nick
April 16, 2015 10:26 am

A. 95, 105, 115, 125, 135, 140, 145, 140, 135, 135-Tied March 30 weight, dropped back down so that I could keep best form possible.
B. RX 15:12–Runs on curve, all 1:50-2:00, all DLs 5/3/2, all dips 8/7/5

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Michele Vieux
April 16, 2015 10:32 am
Reply to  Nick

Good job, Nick.

Brad K
Brad K
April 16, 2015 10:10 am

A- wendler bench press
B- 75#x3/ 85#x3/ 95#x2/ 105#/ 110#
C- 12:54 185# DL- box dips
D- every 4 min for 16 min 20 cal row- 50 dubs

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Michele Vieux
April 16, 2015 10:31 am
Reply to  Brad K

Nice work, Brad!

Jon S
Jon S
April 16, 2015 9:41 am

A. 95-135-145-155-165-175(2)-175-180-165(0)-165(1). Tied my weight from last week. The final snatch at 180 pretty much finished me off. Felt like my thumbs were going to rip off on the last two sets at 165.
B. 10:53 RX. DL 6/4 X 3. RD 20, 14/6, 10/4/3/3.

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Michele Vieux
April 16, 2015 10:31 am
Reply to  Jon S

My thumbs almost ripped off too!

Kyle J Smith
Kyle J Smith
April 16, 2015 8:49 am

A. Started at 95. Missed high hang at 185. Came back down. Missed hang at 165. Finished at 145.
B. W/bar dips with a kip: 19:50

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Michele Vieux
April 16, 2015 10:31 am
Reply to  Kyle J Smith

Nice work!

Aaron Lesher
Aaron Lesher
April 16, 2015 6:09 am

Really pressed for time this morning so had to abbreviate a bit:

A. Worked up to 135#. Hit 140# on 3/30. Felt like I had a little more in the tank

B. 2 rounds + 400m in 12:30

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Michele Vieux
April 16, 2015 10:31 am
Reply to  Aaron Lesher

Great job, Aaron!

Junsoo Pato
Junsoo Pato
April 16, 2015 1:30 am

a : 40-50-60-62-64(2p)-66(2p)-68(2p)-70(s)-72(s)-74k(f)

b : (D/L 100K) 17m

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Michele Vieux
April 16, 2015 10:30 am
Reply to  Junsoo Pato

Good work today.