Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run

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EmilyWilton
EmilyWilton
January 15, 2015 5:04 pm

3 x 68, 73, 78, 83, 88, 93
30- lunges at 25lb plate overhead
15- strict pull ups ( improvised)
500m – row (improvised)
Took forever lol 20:35

Dubon
Dubon
January 15, 2015 7:05 am

A- 5×10 seated behind the neck Sn press empty bar.
B- 3 rounds for time
30 step oh lunge 20kg
15 strict horizontal Ring rows
350m row

It was on 11 something in my last round and someone reset the bloody clock.

Trine Petersen
Trine Petersen
January 14, 2015 6:52 pm

A: 3×55#, 3×60#, 3×65#, 3×70#, 3×75#, 2×80# (failed at my 3 rep).
B: time 12:32 rx’d.

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Michele Vieux
January 14, 2015 7:41 pm
Reply to  Trine Petersen

Is this your last day for a while? You better still post from Denmark!

Trine Petersen
Trine Petersen
January 14, 2015 9:30 pm
Reply to  Michele Vieux

It is Michele 🙁 but yes I will for sure still post from Denmark :D!

Aaron Lesher
Aaron Lesher
January 14, 2015 6:26 pm

A. sets 1 & 2: 115#x3, sets 3-6: 135#x2 … form wasn’t as crisp as it should be; been a while since i’ve snatched
B. 13:47 rx’d except subbed 400m row for run

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Michele Vieux
January 14, 2015 7:41 pm
Reply to  Aaron Lesher

Great job, Aaron! How was the ankle on the hang snatch?

Aaron Lesher
Aaron Lesher
January 14, 2015 9:25 pm
Reply to  Michele Vieux

Ankle is getting close to normal. Snatching on it was mostly mental — too slow dropping under and footwork was sloppy.

Andy M.
Andy M.
January 14, 2015 6:09 pm

A. HS 3 x 95-115-135(2)-135(2)-135-145(2)
B. No running space and short on time, subbed:
FT: 1000m row, 50 push press (45), 25 pullups – 6:32
Meant to do Jackie, figured out afterward my memory stinks.

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Michele Vieux
January 14, 2015 7:39 pm
Reply to  Andy M.

Ahhhh Jackie…how could you forget?! I’m sure you’ll have an opportunity to do it again soon. 🙂

Noah Timpano
Noah Timpano
January 14, 2015 5:14 pm

3x 65, 75, 85, 95, 105
2x 115

12:04 rx

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Michele Vieux
January 14, 2015 7:38 pm
Reply to  Noah Timpano

Lightning speed! For Part A, try to go a little heavier next time for the first few sets since you were able to hit 105. Nice work1

Paige Pulver
Paige Pulver
January 14, 2015 5:11 pm

a. got to 80# for three reps, got to 85# for one rep

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Michele Vieux
January 14, 2015 7:38 pm
Reply to  Paige Pulver

Nice, Paige! Super fast Part B!

Tracy
Tracy
January 14, 2015 4:15 pm

Did the part A for both today and yesterday.

Hang snatches 68# x3, 73# x3, 78# x3, 83# x2, 83# x2, 88# x2 Can tell o haven’t done them in a while!

Backsquats 5@105#, 5@125#, 5@140#, 2@155#, and 2@160#. Did last 2 sets of 8 @ 140#

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Michele Vieux
January 14, 2015 4:31 pm
Reply to  Tracy

Awesome job, Tracy! Lots o’ squatting today! Hope you spent some time mobilizing your legs after. 🙂

Todd E.
Todd E.
January 14, 2015 3:42 pm

A. 115/135/145/155/165f
B. 15:02

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Michele Vieux
January 14, 2015 4:30 pm
Reply to  Todd E.

Aloha, Todd! Great work today. For Part A, if there are no percentages noted, assume that all sets are “working” sets so go as heavy as you can!

Todd E.
Todd E.
January 14, 2015 6:51 pm
Reply to  Michele Vieux

Mahalo Michele, mobility in the bottom position of the snatch is a work in progress. I’ll get the weights up soon! Thanks again.

Jeremy R
Jeremy R
January 14, 2015 8:34 am

A. 3×115/3×135/3×145/2×155/165x1xf/2×160. I made it to 165 and could only do 1 rep then failed a few times. I dropped to 160 and boom hit 2.
B. 13.01 Rx – I hate it when I look up and it is 1-4 seconds over the minute!!! Just a bit more effort and I could have been in the 12’s…

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Michele Vieux
January 14, 2015 4:30 pm
Reply to  Jeremy R

Great job, Jeremy! For Part A, if there are no percentages noted, assume that all sets are “working” sets so go as heavy as you can!

Jeremy R
Jeremy R
January 14, 2015 8:51 pm
Reply to  Michele Vieux

Ok, great, thanks for the clarification Michele!

Greg
Greg
January 14, 2015 6:45 am

A. 65/95/115/135/135/135 – felt good and had pretty solid form throughout
B. 12:26 Rx

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Michele Vieux
January 14, 2015 4:29 pm
Reply to  Greg

Awesome job, Greg! That’s a fast time for Part B! For Part A, if there are no percentages noted, assume that all sets are “working” sets so go as heavy as you can!

Matt Dusa
Matt Dusa
January 14, 2015 6:44 am

A. 6×3. 95/105/115/120/125/135lbs
B. 12:46 RX

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Michele Vieux
January 14, 2015 4:29 pm
Reply to  Matt Dusa

Dusa! How have you been? Great to see you posting on here! Super fast Part B!

Mark
Mark
January 14, 2015 6:15 am

Active recovery today:
1.6 mile brisk walk with the dog and then about 40 minutes of
foam rolling and yoga.

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Michele Vieux
January 14, 2015 4:28 pm
Reply to  Mark

What kind of dog?

Mark
Mark
January 14, 2015 4:49 pm
Reply to  Michele Vieux

A four year old German shepherd. He likes his post workout walks.

Scott
Scott
January 14, 2015 5:20 am

A. 6 x 3 @ 95,105,115,125,135,145
B. 16:37 Rx

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Michele Vieux
January 14, 2015 4:28 pm
Reply to  Scott

Great job, Scott!