A. Power Snatch : (blocks – just above knee for bar height ) – 5×2 @77% – then 3×1 ascending
B. Same blocks ; sqt clean x 2 + Push Press + Split Jerk x 2 ; build in 12-15 min. Footwork and speed main focus
C. 5 rds @80-85% – sustainable rounds is the goal; control breathing and all movement
500m Row
15 T2B
8 Calories on AB
15 Power Snatch (75/55)
18 Overhead SqTs
rest 5 min between rds
D. Reverse Hyper 3×20 @25% of ur 1rm backsquat
E. Waiters Carry 30′ sections x 5 each arm
*
A. 175, 185, 190, 200 (no misses)
B. 135-175 was fun pulling from blocks with my pull getting better. Excited to see if I can pr
C. 4:49, 4:49, 5:10, (PUKED right at the end of the 5 minute rest) 8:08, 5:32, totally time 48:42 that puke made the 4th round tough, but kept a sustained pace which makes me happy. Unbroke the 3 first rounds, and finished the TTB and ohs unbroke, snatches on the last 2 rounds 10-5
D. DONE
E. 30 lbs dumbell, shoulders need work, right good left bad
F. EMOMx5 2 mu’s
G. EMOMX5 bench 205, 205, 205, 195, 185 last 2 sets were forcin reps with spotter.
Times for today:
4:10
4:11
4:13
4:13
Then BP was talking bad about me, so my last one I went:
3:46
A. Worked technique
B. Up to 105kg. Was smoked today. Did some singles leading up for volume work
C. Rds below
1. 4:43
2. 4:52
3. 4:54
4. 4:59
5. 4:48
Time end of all clock was 44:18 believe
A. Snatch from Blocks. 5×2=185. 3×1=215/220/225
B. Cleans/press/split jerk complex. Worked up to 245 lb. Footwork/speed was focus
C. I had to test ECC wod one. 3rft 1 round of Mary 1 round of DT
D. I had 3 rounds of interval Metcon. 4:22/3:59/3:55
E. Rev Hyper=Done
F. Waiters Carry=Done
A. Power Snatch : (blocks above knee) – 5×2 @ 108, then 118, 123, 123
B. Jerk complex: finished at 173. focused on speed for me.
C. MetCon: 4:40/4:56/5:02/5:02/4:58=total time 44:38. Had a puke bucker nearby in case of bad news. Survived. Wish I would’ve been at FREE today for that one.
A. 5×2 @ 195, 3×1 205,215,225 no misses
B. Worked up to 235 in 15 min
C. Rds below
4:27
5:30
5:48
5:52
6:07
Motor is slowly coming back need to work on consistency!
Total time 46:30
Someday chase… Someday. #sofast
Times for today:
4:38
4:26
4:53
4:53
4:48
Went unbroken on everything.. but still not as fast as Chase
I had different stuff from you fools but I will share the goodies
A- snatch balance ohs
225-245-260-275failed ohs
B- HPC triple
225-245-260
C-225hpc x3 emotm 10
D- muscle up emotm 10
5-5-5-5-4-3-3-3-3-3+1 I like even numbers
E-had rowing intervals and my legs and lungs were gone from yesterday plus I think chase got me sick with his booger shirt so I cut them short. Will complete them later this week.
F- L sit hold accumulated 3 minutes
Didn’t have any of this stuff today, but had the worst combo of pull-up work:
4 sets- max strict into max butterfly w/o coming off bar, then I was literally laughing during my 500m row repeats at how badly my forearms felt!
A. 170#
B. 245#
C. 5:01 (AD MALFUNCTION) 4:40/4:37/4:37/4:19(pushed pace last rd) (we did 15 cals on AD, have one of those schwinn ones from sports authority)(was taking about :40 per rd on AD)
– also forgot about the 3×1 block snatch so did them during my 5 min rest went 185/195/200
D. Done
E. Done
A. 155#
B. 235#
C. 4:30/ 4:40/ 4:40/ 4:43/ 4:30
1. Back squat- 10RM
223#
2. Front squat- 5×2 @ 70%–> 178#
3. 3 rounds (rest 4 min between) @ 80%
500m row
15 t2b
18 push presses @ 55#
15 power snatches
18 OHS–> 5:00, 5:02, 5:35
-immediately after last round into-
AMRAP 5
Max burpee + 2 c2bs–> 32 total c2bs