Friday, 121115

  
Flashback!

am

A. Snatch or power snatch up to 1RM -5% and -10%

B. Snatch pull up to 3RM -5% and -10%  

C. Weighted Pullups – 3 x 5 across HEAVY + 6 x 2-3 reps heavy ascending 
pm:

A. 3 rds AFAP

10 muscle ups 

12 bar facing burpees 

14 front rack alt lunges (135/93)

B. Assistance Work – NFT

3 rds 

hanging scap squeeze x 12-15

HS hold on wall with shoulder retraction and press x 10

max l sit hold directly into 10-15 kick outs 

+

5-7 min of shoulder stability work (light weight)

&

Crossover Symmetry / scap protocol 

6 thoughts on “Friday, 121115”

  1. A. Snatch: squat
    (Snatch didn’t go as well as I hoped, focused more on volume of reps than volume in weight)
    -climbed to 100k with small jumps

    B. Pull-ups
    -53 across
    -70/77/82/88/96/105 x3s

    PM:
    A. Wod
    -5:37

  2. A. Snatch: up to 130 then completely fell apart…
    B. Snatch pull 3RM: 180
    C. Weighted pull-ups
    3 sets 5 w 10#
    3 sets 3 @ 18,20.5,23
    3 sets 2 @ 25.5,28,30.5
    D. Wod – 9:20
    **subbed 2 sets 1mu+4rd (so 2mu+8rd total per round) for the 10 mu so I wouldn’t just sit at the rings. These were my first successful MUs in a very long time so I was pretty pleased all things considered

  3. Snatched 105. Missed 110

    Snatch pulls up to 264

    Pull ups done

    Metcon done with back rack 75lb step ups subbed for alt lunge
    7:40
    Muscle ups done
    10
    10
    8/2

  4. mickey kilmartin

    105
    120
    55 across
    44/53/62/70/88/100
    Metcon 7:40- muscle ups still my nemesis but love making it hurt w. Jon see and juanito

  5. A. Snatch 185 like butter. Then a bunch of fails at 200 and 202.5 (head games) since apparently nothing above my waist could hold tension any longer. Got under every one but couldn’t hold. Drops at 175 and 165.
    B. Snatch Pull up to 3×215.
    C. 3 RFT – 10 MU, 12 BarBurpees, 14 Alt Lunges 135: 12:45 Rx

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