PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Compare results with November 18, 2022.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Compare results with November 18, 2022.
A. 65to87.5kg and a lot of fales
B. 11:38
Just did B. My shoulder and neck have been really painful and giving me hell for the last month so I didn’t want to risk further injury with a heavy snatch.
Nancy:
Outside in the nasty 25MPH headwinds. Not my favorite.
14:38 RX
November was 12:00 but inside on a treadmill.
All OHS UB.
It was a rainy nasty day here so I opted out of snatch work.
Similar intent in the basement.
Five sets 2 reps each arm 60 lb kb push jerk.
Metcon
Five rounds
500m row
8 single arm 80 lb kb squats
14:47
Snatch 155 missed 160 and stopped PR is 170 from feb 2022. Need a few more days with 88-92% before a PR attempt to be comfy receiving at my top end.
B. Nancy RX 14:46 27 sec faster than last time July 2022. PR is 13:40 from a long time ago. Happy to be under 15 min again.
just looked. this is the fasted I’ve been since 2015 ?! PR is from 2013.
B. 95lbs
All ohs unbroken
15:45
B. 95lbs
All ohs unbroken
18:53
A. (Lbs) 85, 90, 95, 100, 105, 107.5, 110, 115, 117.5, 120
B. 21:51 rx
I would LOVE those snatch numbers! Outstanding Courtney!
A. Hit 105
B. 18:30 RX
A. Snatch
55#, 60,65,70,75,80,85,90,95(f,f),85,90,95(f)
B. Nancy
5 Rounds for time – 17:34
400m Run – TM (total run time 11:12)
15 OHS @ 65# – all UB
***slowest time ever on Nancy…must be gettin old!
C. 2 Sets for Quality
5 GHD Nordic Hamstring Curl Decents
20 Banded Lateral Leg Raises per leg
20 Banded Hamstring curls
10 Weighted Knee Raises @ 12#
Candy I think your worst time is better than my best time 🤣
20:47
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)-75 lbs