Friday, 013015

10559670_10152503674016003_6874820347206779095_n
 
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. 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. Brandon Petersen

    you and Moreno, head to head…good stuff. Both focusing on this stuff and killing it!!!

  12. 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

  13. 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

Leave a Comment

Your email address will not be published. Required fields are marked *