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
A.Snatch: 40 à 65 kgs (bonnes sensations)
B. 11:49
Deadlift: 10/6-4/6-4
Ring Dips: 12-8/10-5-5/11-9
A. 165
B. 13:38 rx – fun one !!!
A. 155, everything felt heavy today. Tied my weight from the 30th.
B. Rx except we used Bar dips, 10:57.
A: 45 kg
B: 12’56” (Deadlift 90kg)
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 »
Super duper fast, Joan! And great job, Odette, for bumping up the weight on the deadlifts!
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.
Great job, Trine! How was that band for the dips? Close to changing colors?
Thanks! Very close I think. Hopefully soon without any band. 🙂
A: worked up to 105#, did most sets at 95#
B: 14:00
400m run
10 Deadlifts @ 185#
20 ring dips
Great job, Vic! You order that Voodoo yet?
Not yet. But it is on my list!
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
Oh no! Lesson learned and back on track now!
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 🙁
Aw, Kimmi! Don’t down about a bad training day. They happen. Just learn what you can from it and move on.
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.
Smoking fast part B!
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…
Two thumbs up for unbroken DL
More tall snatches for sure! You have to aggressively pull yourself under the bar!
Wondering why you subbed?
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.
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
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.
What’s going on with the hamstring?
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.
Ouch! Careful with how much weight you’re using as you get back into it. You should probably avoid max efforts for a while.
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
Good job, Nick.
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
Nice work, Brad!
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.
My thumbs almost ripped off too!
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
Nice work!
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
Great job, Aaron!
a : 40-50-60-62-64(2p)-66(2p)-68(2p)-70(s)-72(s)-74k(f)
b : (D/L 100K) 17m
Good work today.