A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.
A. Bryan – 85# x 2, 90# x 2, 95# x 2, 100# x 2.
B. Bryan – (4 rounds for time of: 21 HRPUs, 15 box jumps, 9 T2B) – 9:36.
A. 45kgs/100lbs for all sets. Warmed up with some behind the neck Sots press, which was super challenging.
B. Subbed 400m run for 10 burpees and 50 double unders due to lack of space to run near/in globogym. Does anyone else have better substitutes?
2.38
2.23
2.28
2.22
A.) 2 X 89. 2 X 94, 2 X 99, 1 X 104, 1 X 109 .
B) each set was between 2:50 and 3:00. RX’d
We got shoulders strengh program on friday so we changed workout for some conditioning
In team of two
Team need to Split row and run as they want,
team goes in DU and Thrusters when row and run its done,
and working together on each round
Run 1500m
Row 2000m
100 DUs, 50 thrusters (#45/35) – each
Run 800m
Row 1000m
50 DUs, 25 thrusters – each
Run 400m
Row 500m
25 DUs, 10 thrusters – each
27:15
A. Snatch. 55, 65, 75, 85, 90, 95, 95, 95 The 95# were all pretty ugly so I didn’t try to match my PR. I am ready for that off day! B. Had to run on the treadmill because of freezing rain, and it had some serious calibration issues. I ran on 9.0 and finished 400 meters in over 2 min. As we all know that’s total crap. I am not sure what was off, so I just kept running faster till my splits seemed normal. I ran on 10.3 for the last two rounds and was off in 1:33.… Read more »
A. Snatch (single arm)
2 snatch lift off + snatch
8 sets
Up to 115.
Missed it a couple times but when I hit it it felt easy. Just not consistent with it right now. Bar is getting too far in front.
B. 2:58, 2:56, 2:58, 2:57
This felt good today. Runs felt the best they have in a long time.
A. Up to 55 kgs.
B. 3:12, 3:34, 3:49, 3:56
A. Up to 135
B. “Viola” got thru rounds 21 +49 reps
A1. Bench press 30×1 tempo 165×8, 165×8, 185×5
A2. Snatch up to 135. I failed at 145. Any tips for a 6’4” guy with long limbs? Snatch is a tough one for me.
B. Swings at 60 lb kb; 44 lb goblet squat and press instead of wall balls
3:17, 3:19, 3:26, 3:31
C. Ab work
You may need a wider grip, depending on what gets that bar to the hip crease area. One of my buddies is 6’1 and snatching 240 at one point, credited his gains to doing a lot of snatch high pulls and working on that vertical upper body positioning from 2nd pull / hip crease area.
A. 65# up to 100. That was good and helped me gain confidence
B. Short on time, only 2 rounds sadly
2:57 – 2:46 as rx’d
Ran outside in the dark woods, was so afraid to twist an ankle. Hate my treadmill, max speed is low and it is wobbly but I’ll have to start using it again soon!
C. 2 hours of social volleyball
That’s some fantastic work Joey! I knew u could top my time!
Thanks. Im always glad when I succeed!! Aint no easy thang
Blazed those 2 rds tho
It was a good one and I felt great today
Back from a 4 day weekend in Florida, good workout to come back to
A. 65, 70, 75, 80, 85, 90, 90, 90
B. 3:49; 3:42, 3:44, 3:44 Rx
Man, I’m a slow runner! All around 2:03 running. Happy with being unbroken though.
A. Up to 145. Re-did my 1RM last week dropping in somewhere. Went from 155-165! Decided to keep pushing today and felt good at 145.
B. Rx’d 3:02/2:58/2:54/2:54. All UB. Made up time on the runs
A. Not comfortable with the hip mobility but going as low as i can!
85/95/100/100/105/110/110f/105
B. Rx
2:50/2:48/3:00/2:54
Set the bar to under 3:00, S/O to Candy Olkey for the pace car
Awesome work! Super fast on B!
A. DND
B. As Rx. 2:39/2:40/2:39/2:40…consistent if nothing else.
Consistent is just a small part of those times…way to push it and give it ur all!
Crazy fast well done
Holy crap! That was speeding
A.75/95/105/115/105/115/125/125 all power snatch. This not a good movement for me.
B. 3:38/3:19/3:28/3:22 Rx with 60# kb
C. NTC: Peaks and Valleys
A
Me: just the bar, holding the squat for a few seconds to open hips and give my had more time to heal up
Misses: 65,70,77,82,87,92,97x,97#
B
Me: 3:39,3:47,3:54,4:37 caught the misses on the last one so had to wait a little
Misses: 4:26,4:14,4:37,4:55
I went rx, but the misses did 15 wb @20#.
Need to get a women’s wallball
Yes…u need to get her a 14# ball! That’s just crazy awesome for her to use 20#!
A) 75/85/95/105/115/115/120/120
Not comfortable catching in a squat just yet, but mobility is improving.
A1) 10min EMOM
3 Power Snatch at 75# (touch and go)
Really focused on speed under the bar and opening my hips
B) 3:13/3:12/3:13/3:20
Subbed in 500m row for run today, only one at gym. Everything else unbroken. This tested my mental game hard today
A. Skipped
B. Rx 3:48/3:50/3:44/3:41. ( hot & humid )
A. Up to 145#
B. 3:56-4:35-4:03-4:07
A:
1) 20kg
2) 25
3) 27,5
4) 30
5) 30
6) 30
7) 30
8) 32,5
B:
Subbed for four sets of Incline Bench Press:
1) 40kg x10
2) 45 x8
3) 50 x6
4) 55 x5