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
A. Snatch: 50 a 65 kgs 3×3 + 3×2
B. Modified
lunge: 2×12/ 2×16/ 2×20
gym: Pull Up/C2B/ Bar Muscle Up
dje: 14:49. Ju: 16:25
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
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.
A: 3×55#, 3×60#, 3×65#, 3×70#, 3×75#, 2×80# (failed at my 3 rep).
B: time 12:32 rx’d.
Is this your last day for a while? You better still post from Denmark!
It is Michele 🙁 but yes I will for sure still post from Denmark :D!
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
Great job, Aaron! How was the ankle on the hang snatch?
Ankle is getting close to normal. Snatching on it was mostly mental — too slow dropping under and footwork was sloppy.
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.
Ahhhh Jackie…how could you forget?! I’m sure you’ll have an opportunity to do it again soon. 🙂
3x 65, 75, 85, 95, 105
2x 115
12:04 rx
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
a. got to 80# for three reps, got to 85# for one rep
Nice, Paige! Super fast Part B!
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#
Awesome job, Tracy! Lots o’ squatting today! Hope you spent some time mobilizing your legs after. 🙂
A. 115/135/145/155/165f
B. 15:02
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!
Mahalo Michele, mobility in the bottom position of the snatch is a work in progress. I’ll get the weights up soon! Thanks again.
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…
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!
Ok, great, thanks for the clarification Michele!
A. 65/95/115/135/135/135 – felt good and had pretty solid form throughout
B. 12:26 Rx
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!
A. 6×3. 95/105/115/120/125/135lbs
B. 12:46 RX
Dusa! How have you been? Great to see you posting on here! Super fast Part B!
Active recovery today:
1.6 mile brisk walk with the dog and then about 40 minutes of
foam rolling and yoga.
What kind of dog?
A four year old German shepherd. He likes his post workout walks.
A. 6 x 3 @ 95,105,115,125,135,145
B. 16:37 Rx
Great job, Scott!