A.
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
A.
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
A. Bryan – 85#, 90#, 95#, 100#.
B. Bryan (g2oh 35#, dumbbell row, 35#) – T2B: 17, 16, 15; G2OH: 26, 25, 26. Row: 38, 35, 39. Christy (g2oh 20#, dumbbell row, 20#) – T2B: 13, 12, 12; G2OH: 20, 20, 21. Row: 36, 37, 40.
A. Really need to work on this technique. Did 20 minutes working up to a Max of 125lb squat snatch and 2 OHS.
B. 49/35/39. 50lb db alternating. T2B by far the limiting factor
A. 155/175/185/190
B.
Rd 1 18/22/16
Rd 2 18/23/18
Rd 3 18/23/18
GTO @ 50#db, alt every 5 reps
A. 115, 125, 135(f), 115, 125
B. Lost count on reps, but recorded cal. 14, 16, 17.
My Overhead movements need work.
Did Wednesdays
A. 135, 145, 165, 175, 185 – last two reps got pretty sketchy. Had to push pretty hard on the last rep.
B. 8:57 – lunges with 16kg KB
2 rounds UB on DU tripped once on the first round.
2 rounds UB KB lunges, 20-10
V ups broke once every round
C. 15 CTB 5 strict pronated grip, 5 sup strict, 5 kipping. Not strung together
Worked on balancing on Handstands
A. 1 snatch + 2 dumbell OHS (left arm)
Snatch: 105, 115, 115, 120
OHS: 70, 85, 85, 85
Snatches felt really good today. 1RM is 120 and it felt fast tonight.
B.
T2B: 26,21,16,16
G2OH: 10,10,8,8 @32kg KB/left arm
Row: monitor broken. Just rowed hard
C. Right arm farmers carry
Bi’/tri’s
A. Squat snatch+ 2 OHS stayed lights for knee
65/75/80/85
B.
K2E- 20/16/13 (husband has a no chalk rule ?)
GTO db snatch @25# -22/20/22
Row cal- 14/17/17
I would kick the husband out!!
He’ll just wander back… I live on an island not many places for him to go 😉
Yesterday
A. Bench Press up to 150×5
B. Max dips with the burpees
6, 6, 3, 3, 3 ring dip with band
– God I love burpees
Missed yesterday so I mashed it up!
A1. 95/115/125/135. All power snatch + 2 oh squat
A2. Did bench x 4-6 reps 135/155/165/175 6/6/6/5
B. Rx’d with yesterday’s B for 3rd movement
T2B 25/23/20
Alt db snatch 50# 22/22/22
15 burpees + max dips 16/13/9
Following two days behind work grind got me
Back squat x5 225/255/275/275/275
Metcon with 50lbs on lunges 8:19 holy hams Batman!
Abs…heel taps and Russian twists
Since I haven’t been here as much lately I feel like I have missed some important stuff. Does anyone know what happened to Michele?
I spoke with her through email a little over a month ago (i had a question) and told her she was missed. She was back after that for a short time and hasn’t been around since… not sure if she’s been super busy or if something else is going on? Would sure love having her back here like she used to!
Been wondering that myself. Hope all is well with her and she is able to post again. I loved the pointers for the work outs. Very helpful in knowing how to attack a wod.
Thanks for letting me know, Joey.
Day behind:
A1. Bench Press: 155/165/175/185 x 6 reps each set
A2. Side Plank x 60 seconds each side
B. Five sets for max reps (of Dips): 2/1/1/0/1 — I was able to finish each round of 15 burpees under 45 seconds, but it just took me way too long to get set on the rings. So weak.
dude, there are days when some movements refuse to come our way but 15 burpees in sub 45″ is great speed
Those dips for me were unreal… i’m always amazed by that empty tank feeling, which for me was those failed ring dip reps
A couple days behind
A.
Back Squat x 5 @ 115, 135, 145, 155, 160
Bench Press – 105×6, 115×6, 125×5, 135×3
Side Plank x 60s each side
B 3 rounds for time – 10:13
40 DU
30 Alt Reverse Lunges w/ 16kg KB’s
20 V-ups
DU – UB / 2 misses / Hot Mess
ARL – 20/10, 10/10/10, 15/9/6
V-ups – UB
Felt good to be back in my gym…but I am ready for the weekend and some sleep! See you all tomorrow!
great job candy, are you going to do the online competition next week?
I would love to be able to…but it’s just not realistic for me to do it given that it’s the week prior to Christmas. I’ve been working +60 hours a week for the past month and next week will be even more…sleep basically only comes on the weekends. Right now I’m in survival mode to get work in to keep me sane. How about you..are you doing it?
yeah, it sounds like it’ll be super fun but the “11 events in 3 days” part is going to be interesting
It does sound super fun..but yes the 11 events in 3 days is the kicker for me…it would be mentally frustrating for me if I committed to it and then was not able to keep up with it or ultimately not finish it. You will do great with it…and I’ll be cheering u on the entire way!
Killed it Candy! Well done
Way to go!
Heck yea, enjoy!
A- 95, 110, 125, 135
B- no time for B since A took forever to warm up/madh into, unfortunately… or fortunately… haven’t decided yet
I’m in the same boat. Takes me decades to warm up and feel good about my mobility on snatches.
Snatch +2 overhead squat up to 150
My snatch technique is getting worse I used to hang snatch 165 for 3
B. No count used single under for cal and 75# for overhead
there’re a lot of snatching posts in the blog section; you could give them a read to check out what’s happening to your snatch technique, also I usually recommend my friends to record themselves and do an analysis of what’s really going on in their lifts vs what they are visualizing during the process. It usually helps
I’ve never played golf, but i can relate to players’ frustrations when it comes to snatches… can finish a day thinking i’ll easily PR next time only to fall miserably short and not know why. Like jorge said, lots of good videos here. Joey posted one a few weeks ago by jared enderton that really tightened up my 1st pull and made getting under way easier. Stay with it… u got this
Good morning…
A. 95/115/125/125
B1. 23/20/20
B2. 12/12/12 50# dbells
B3. 30/30/30
NTC: Redline and Repeat
Holy row Chris P. – looks so painful.
Yours didn’t look like a picnic either
Thanks Chris. I tried to make it a beatdown.
A. Snatch Complex (OT3M)
145, 155, 165, 175
B. As Rx (w/ 70# alt. DB power snatch)
TTB: 20, 20, 20
Snatch: 14, 14, 14
Row: 17, 18, 21
… felt like the emergency break was on the whole time – those lunges went deep – have a restful weekend folks.
Great work Chris, you crushed it! Never crossed my mind to do DB power snatches as an alternative for GTOs. I might try those tomorrow, just a lot lighter 🙂
Me neither… possibly because i’m not fond of misery
A.
Kept it light, built up to 40kg. Pleased with speed under the bar.
B.
TTB 11 13 13 – kip was rubbish!
Db gtoh (Db snatch with 22kg) 18 17 17
Row Cals 23 22 22
Nice, speed under is a huge step
A) EMOM 6’: 6 Hang Power Clean. in kgs: 50, 60, 65, 65, 65
B) EMOM 5’: 25 mts sprint.
C) OT3M x 5: 350 mts run + 8 burpees. Rx called for 15 scaled to have 10 secs of recovery before the run.
Result:
Nice pic. Part c looks awful…
it was grueling
6 hpc’s emom don’t look pleasant at all either
by the 4th minute i was out of breath
Straight BOSS.