Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders

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Steve Strickland
Steve Strickland
February 25, 2015 10:55 am

A:
Worked up to 185lbs, 1 miss at 145lbs along the way. Heaviest I’ve went in months due to a wrist injury…..

B:
2 rounds. 115 snatch, 90 single-unders. DUs weren’t happening today so I punted early on……

Tracy
Tracy
February 24, 2015 7:15 pm

Not a great day for me. One of those days when weight that should have been easy was very difficult. My sleep hasn’t been up to par and work has been stressful.
A. Snatch – I was only able to work up to 93#
B. 2 rounds with 75#
What a rough-feeling day!

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Michele Vieux
February 25, 2015 5:14 am
Reply to  Tracy

Hopefully you can work on getting more, quality sleep!

Paige Pulver
Paige Pulver
February 24, 2015 6:47 pm

a. 55, 65, 70, 75, 80, 85, 90, 95, 105 (PR), 110 (PR!)

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Michele Vieux
February 24, 2015 6:52 pm
Reply to  Paige Pulver

Yay for PRs! How is everything healing up?

Paige Pulver
Paige Pulver
February 24, 2015 6:53 pm
Reply to  Michele Vieux

the hips at about 90% but the foot is still at around 70% healed, so I’m just letting pain be my guide and if something hurts than it’s not worth prolonging the injury!

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Michele Vieux
February 25, 2015 5:14 am
Reply to  Paige Pulver

Agreed!

Jeremy R
Jeremy R
February 24, 2015 6:39 pm

A. Worked snatch technique
B. Was in a location with a rower, so I rowed a 2K. I was off my pace by 14+ seconds… 7:04 I have not rowed in a VERY long time. Just another data point to order one!

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Michele Vieux
February 24, 2015 6:51 pm
Reply to  Jeremy R

Note to self…

Andy M.
Andy M.
February 24, 2015 6:11 pm

A. SN singles to 165 (old PR), went up easy. Then 3 x fails at 170. Kept hesitating at the top of the 2nd pull. Flipped a mental switch and couldn’t get past it. Weird.
B. Adnama – 8:31 Rx
9-7-5, Squat Snatch + MU
Accidentally did it backwards…need to stop doing benchmarks off memory.

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Michele Vieux
February 24, 2015 6:51 pm
Reply to  Andy M.

Oops…Great job though! You’ll hit that 170 next time fo sho!

Mike
Mike
February 24, 2015 2:08 pm

Had my PT appointment and he said that I had strained my back (tight hamstrings and too heavy on sandbag shoulders primed me for the back strain on a light deadlift). He has given me the following orders: Rehab exercises x2/day – Knees to chest (3 x 30 seconds) – Hamstrings (3 x 30 seconds each leg) – Knees twists (2 minutes) – half press ups (2 x 10 reps) __ Foam roll upper back and lats and lumbar as needed —— Until pain free: DO…Move around: walk, swim, Airdyne DON’T…do heavy lifting or anything that aggravates the back ——… Read more »

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Michele Vieux
February 24, 2015 6:50 pm
Reply to  Mike

Do you have an Orb? I love that thing for my lumbar.

Mike
Mike
February 24, 2015 8:27 pm
Reply to  Michele Vieux

I don’t! I’ve got a supernova though. How does it compare?

Mike
Mike
February 25, 2015 6:00 am
Reply to  Michele Vieux

Thx. Looks like the main differences are size and this crushes down a bit to conform to the body. Any idea if I should go with the 5 or 7 inch?

Mike
Mike
February 25, 2015 6:20 am
Reply to  Mike

I’m thinking maybe 5 inch, that way my wife can use it for low back pain with the pregnancy? I’m assuming that would feel good…

Mike
Mike
February 25, 2015 6:25 am
Reply to  Mike

Never mind…pulled the trigger on the 7 inch after watching the pro-tec videos. 🙂

Josh
Josh
February 24, 2015 11:09 am

A. 105, 115, 125, 135, 145, 150(fail), 145, 150, 150, 150 (fail).
175# is current 1RM.
B. 4 + 5
Scaled to Power snatches at 115#.

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Michele Vieux
February 24, 2015 6:49 pm
Reply to  Josh

Consider it a good day if you’re within 85% of your 1RM. Nice work!

Brian
Brian
February 24, 2015 9:41 am

A. Wasnt sure what my 1RM on snatch was – worked up to 110 by 4th set, so I re-setted to 85lb and worked up to 115 1RM. I think I can go to 130lb next time.
B. 95lb for snatch – singles for jump.
4+6

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Michele Vieux
February 24, 2015 6:47 pm
Reply to  Brian

Now you know! Great news for you to find out how strong you are!

Nick
Nick
February 24, 2015 8:45 am

A. 105, 115, 125, 135, 145, 150, 155, 160, 165, 170…Going off 175@100%
B. RX 2 rds + 3 snatches…Should have scaled to 135 to get a better retcon but 15 reps @155 wasn’t too bad.

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Admin
Michele Vieux
February 24, 2015 6:47 pm
Reply to  Nick

Nice, Nick! Hitting that close to your 1RM is always a good day!

Scott
Scott
February 24, 2015 7:34 am

A. 110,120,130,140,150,160,170,175,180,185 (fail)
185 is my current PR, so all in all not a bad day
B. 1 round + snatch (Rx weight) + 10 DUs
I cut the DUs to 15 to try and get some more rounds in, that was moderately effective. I didn’t want to count attempts or do singles. Small improvements are better than no improvements.

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Michele Vieux
February 24, 2015 6:37 pm
Reply to  Scott

Great job, Scott!

Aaron Lesher
Aaron Lesher
February 24, 2015 5:25 am

Erghhh gym was closed this morning because of “ice” … did hotel workout:

5 RFT:

20 air squats
20 push-ups
20 sit-ups

9:38

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Michele Vieux
February 24, 2015 6:34 pm
Reply to  Aaron Lesher

Great modification for an ice day! Way to find a way!

Greg
Greg
February 24, 2015 4:45 am

A. Wendler Bench 1RM test – 260lb – 45lb PR from 11/10/14.
B. 4+16 – touch and go snatches @ 115. Doubles Rx. Solid burner. Perfect weight for this workout for me.

Joan D
Joan D
February 24, 2015 9:09 am
Reply to  Greg

Nice job on PR

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Michele Vieux
February 24, 2015 6:34 pm
Reply to  Greg

Sweet!! Great job, Greg!

Justin
Justin
February 24, 2015 4:25 am

I was steeling myself for a heavy leg day but relieved to find snatches, even though I’m not very good at them, on the menu.

A.
75#, 80#, 85#, 95#,100#, 105#, 110#, 115#, 120#,125# FAILED

B.
with 95#
3 rounds + 3

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Michele Vieux
February 24, 2015 6:33 pm
Reply to  Justin

Don’t worry. You’ll get your leg day soon…bwa ha ha!

Anthony
Anthony
February 24, 2015 4:01 am

A. Tested bench – 185 up from 160 new PR. Done with wendler for now.

B. 4+81 singles @ 95lbs

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Admin
Michele Vieux
February 24, 2015 6:33 pm
Reply to  Anthony

So strong!! Congrats on all your successes!