Friday, 013015

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A. Power Snatch Wave 3.2.1.3.2.1.3.2.1…starting about 65% on the first triple. even on singles. not climbing about 90% of your 1RM power snatch at anytime
B. afap
15-10-5
Muscle ups
SqT Cleans (155/108)
 
rest / recovery 
 
C. @80%
800m Row 
40 GHD Situps
800m Row 
D. 10 min of scap / shoulder recovery work minimum

14 thoughts on “Friday, 013015”

  1. A. 3. 85#
    2. 90#
    1. 95#
    3. 90#
    2. 95#
    1. 100#
    3. 95#
    2. 100#
    1. 105#
    Still trying to work on technique not heavy weight

    B. 15-10-5
    Muscle ups
    Sqt cleans (105#)
    (11:16)

    C. 800 m row
    40 GHD sit ups
    800 m row
    (Done) ✅

  2. Long session

    1.) back squat:
    2RM w/ 31×1 tempo

    345#, left here my legs are dead from lunges still:(

    2.) hang power clean:
    12 min to work heavy triples and doubles

    265# x 3 PR
    275# x 2 PR…(squatted rep 3)
    290# x 1 PR

    3.) snatch:
    work to heavy single, then 2×3 @ 75%

    worked on keeping that bar on the thighs and felt really good, worked up to a smooth 220#, failed 230#…2×3 done @ 165#

    4.) clean + front squat + jerk:
    build to heavy

    265#, stood the clean up @ 275# and said nope

    5.) 3min clock:
    20 squat cleans @ 155# into amrap bar facing burpees
    *rest 12 min
    3min clock:
    match # of burpees set above, then amrap squat cleans @ 155#

    25 burpees on the first amrap, and 18 squat cleans on the second amrap

    6.) 5 x 5 strict t2b

    7.) scap work later

  3. Good stuff today, liked it.

    A. Waved up to 205 and stopped there. My shoulder’s feeling pretty damn weak with that sh*t still.
    B. 7:18, excellent lung burn from this, haha. MU’s 7/5/3; 4/3/3; 3/2 (looking forward to those being better, but still just getting back into doing them)
    C. Done

  4. Felt great today.
    A) 155×3, 165×2, 175×1
    170×3, 180×2,190×1
    185×3, 195×2, 215×1

    B.10:17
    C. 7:41
    D. Done

    Then decided to do 50 cal AirDyne for time- 1:13

  5. A. Worked on snatch pulls, due to wrist
    B. 15:31 our rings are Hung wrong I need to fix them. I feel I could have done this much better. Mu’s were feeling good even with wrist.
    C. 8:13 unbroke GHDSU
    d. Done.

  6. A. Snatch wave up to 121. Couple of squat snatchs in there. Oops.
    B. 11:13… Could not mu very well today. Squat cleans felt good.
    C. Done. did bike instead of row. Biceps still REALLY angry from 8×10 c2b

  7. Taylor Domengeaux

    Snatch wave
    145-160-175
    160-175-190
    175-190-205

    MU/squat clean metcon
    = 5:07

    http://youtu.be/8WLA63Htx00

    **happy with effort, not the result. Wanted unbroken MUs today but my grip was telling me otherwise

    Row/ GHDSU/ Row @80%
    =done

    Shoulder work:
    2 x 15 Ts (5# plates)
    2 x 15 Ys (5# plates)
    2 x 10 bat wings (30# DBs)
    2 x 10 banded external rotation

  8. Shea Shaughnessy

    A. Snatch wave up to 165, light

    B. 8:44, feeling better about MU lately went (5/5/3/2.. 5/3/2.. 5)

    C. Rowing 7500 tomorrow, so I subbed snowboarding beautiful fluffy powder at Stowe Mtn. for this

  9. A. Power Snatch wave 3.2.1
    Ended with
    -176 x3
    -198 x2
    -225 x1

    B. 15-10-5
    MUs
    Squat cleans @155
    -5:03

    C. 800m row + 40 GHD sit-ups + 800m row
    -completed

    D. Shoulder recovery
    -completed

  10. mickey kilmartin

    Morning session:
    A-2rm back squat 31×1 tempo
    345# called it there
    B- strict ttb 5sets
    12-10-10-10-10

    Afternoon session:
    A- hang power clean doubles
    225-235-245-255-265for single
    B- heavy snatch for day
    Started at 135 climbed by ten and finished at 225
    C- 2×3@170
    D-clean+fsquat+jerk
    225-255-275-295PR for this complex
    E- 3 min AMRAP
    20 squat clean 155
    Burpee facing barbell
    Rest 12
    3 minute AMRAP
    Same number burpee
    AMRAP squat clean 155
    Scores:27 burpees round one/19 squat clean round two

    F- 10 minute emotm
    Odd 20 du
    Even 10 ctb
    G- scap work

  11. Shoulders been bothering me recently, so instead of snatch wave did EMOM 20 of 2 power cleans starting at 195 x4 205x 4 215×4 225×4 235×4 focusing on foot work and speed.

    15-10-5
    7:25
    Happy with this seeing I tried for unbroken first round but was 1 shy

  12. Finally back after having the flu for a few days.
    A. Kept the waves at 135/155/165 just to work best movement possible
    B. 7:39
    C. Done

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