PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest as needed
B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)
*Compare results to February 25, 2021.
A) 245
B)
@ 35#
9:35
A. Gymnastics
B. Scaled to 25# dbs
7:38
Hotel Wod
2.5 mile warmup on the bike
three sets of 6 SLOW goblet squats 50 lb db @10,10,X,0
EMOM
10 HPC done with 50 lb db
20 Vups
40 sec plank hold
1 min rest
2.5 mile cooldown on the bike
that is absurd discipline holding those 10 counts down and then at the bottom
A. 4 sets at 320#
B. 7:41 Rx – that got me. Those devil presses are aptly named!
Super quick Logan!!! 👊
fortunately i don’t have 2 50# db’s to know what those devils presses are like – fantastic work
A. 300lbs
B. 9:02 RX
Holy cow
6×4 deadlifts all at 285 (all the weight I got)
Devils Advo
7:50 RX
Yucky
Blazing fast Mugu!!!
8:25 Rx
Only time for B: 10:06
DL 4×6 305#
Devils Advocate: 8:55
AB 20 cal, 50# dp
11:47
DL 4-6 285
3rds
Row 20 cal
10 devil press 40s
8:56
Mind Muscle Hip Hinge Warm Up + shoulder mobility drills A. Deadlift x 6 @ 75% x 4 sets – 190# DOG (based off 250#) B. The Devil’s Advocate – 9:35 3 Rounds 15 Cal AB – 1:2 / 1:44 / 1:49 10 DB Devi’s Press @ 25# DBs – all UB ***Didn’t do this in Feb and don’t have any record of ever doing it. I decided to scale the DB weight because I’m pretty sure the goal here isn’t to tear the shoulders and/or lower back up. For some reason I have a tough time getting good glute… Read more »
Looking at my log we did “Devil’s Advocate” on Feb 25 with Snatches for A, so maybe that’ll be for tomorrow?
A – 4 x 6 @ 265# (double overhand grip with 2:00 rest)
B – done as 3 RFT – 20 burpees > 10 burpee American swings @ 50#
(kept it consistent to the movements from 2/25 for comparison sake)
6:46 vs 7:24 in Feb
Congrats on the PR BFS!
ty! pleasantly surprised for a monday
Hopefully they program a nice hamstring and lower back warm up for the snatches
LOL!!
Nice work!
thx – was quite surprised considering i was still groggy from a sat nite wedding
A. DL 375
B. 8:10 RX
Deadlifts 4×6 235lb
WOD 13:03 Rx
M55
DL @ 220lbs
WOD 29 cal row. 35lbs
16:17
Slow, very slow and steady
Oops, I did 4 rounds instead of 3 for the WOD.
Overachiever…😂!! Great work Shan!
Warmup done ✅
A. DL 4×6 @150kg
B. FT ‘The devils advocate’ 3rds of
20 cal row
10 DB devils press @2×22.5kg
8’42
Wasn’t too bad this one, kept the rows pretty steady around 1 min and then pushed on with the devils presses
Holy smokes Al…well done!!
Thanks Candy, great time yourself!! 👊
Interesting snatch warm up for deadlifts, but keep your secrets, Invictus.
😂😂😂😂