Tuesday, 021015

A. 7RM TnG Power Snatch 
B. Power Clean (high blocks, above knee) x 3 + split jerk x 1; build to max in complex here
C.  Snatch Pull from knee (vertical shin) 4×3 @102-105%
D. @110%
10 cal bike 
15 Russian KB Swings (70/53) *heavy as you got for the big guys girls *above eyes, straight arms
30 double unders 
rest 4 min x 4 
 rest / recovery 
E. Bike 
:20 HARD / :40 easy no arms   x 14 min 

28 thoughts on “Tuesday, 021015”

  1. A: 7RM power snatch tng 110
    B: power clean x 3 split jerk x 1 145
    C: snatch pulls 145
    D: wod 1:10/1:16/1:22/1:12
    E: completed

  2. 7RM TnG power snatch: 113

    Complex off blocks: 173

    Wod: Didn’t have an assault bike so used an airdyne and did 15 calories.. also used a 70 kb.
    1:28
    1:30
    1:30
    1:26

  3. A. 175 felt good to snatch again, wrist is almost normal again.
    B. 225 stayed low safe trained
    C. 235
    D. 1:03, 1:03, 1:07, 1:03 unbroke the du’s which made me happy. The 107 was me fucking with pedals lol
    E. 176 cal not that it matters, tried keeping above 500 on every hard.

  4. Madeline Senkosky

    A. 7RM snatch TnG: 113
    B. Complex off blocks: 183
    C. Snatch Pulls: 173
    Ca. 10 Muscle Ups
    D. 1:32/1:39(DUs not ub)/1:34/1:32 *70# KB, Airdyne for 15 cals. ABs broken at CFP.

    E. 126 cals on airdyne

  5. A. 7RM Power Snatch – TnG
    135/155/165/175/185

    B. High Blocks (mid thigh) ; sqT Clean x 3 + Split Jerk
    Focus foot work
    185/205/225/235/245/255

    C. Deadlifts emom x 5 x 7 reps at 225 FAST
    8 seconds each set

    D. AFAP each rd @110%
    10 burpees
    10 box jumps
    10 kb swings (106)
    10 cal bike
    rest 4 min x 5 rds
    1:35
    1:36
    1:31
    1:29
    1:27

  6. A. Snatch
    -90

    B & C
    -spent the time on split jerk technique(different grip)
    -body not feeling the best today

    D. Sprint w/ 106kb
    -1:03
    -1:02
    -1:02
    -1:00

    E.
    Completed

    F. Pendlay rows

  7. A- tng 10 rm squat snatch
    165# think it is a PR
    B- hip snatch
    5×3 misread reps here
    135-140-145-150-155 focused on technique
    C- death by mu
    7+2
    Really disappointed with this although I did a bunch of mu yesterday and hands are beat up. Last time I did this did 8+4. New rings in new gym are messing with my head.
    D- 3 rounds AFAP with 6 min rest between of
    250m row
    25 kb swing 70#
    25 burpee
    2:45/2:44/2:43
    E- 4×15 weighted ghd sit-up w/20# wallball
    F- strict mu work

  8. A. 7rm TnG Power Snatch -200lb
    B. Complex-275lb
    C. 1:03/1:03/1:01/0:58 (my gym only has a 70lb KB)
    D. Bike- Done

  9. Power Snatch 7rm
    = 185#

    Power clean(blocks above knee) x 3 + jerk
    = 250#

    Snatch pulls (blocks above knee)
    4 x 3 @ 275#

    intervals
    = average 1:05 or so

    Airdyne (bike work)
    = done

  10. Damn snow is messing with my ability to fitness, got in what I could

    1.) power snatch: 7RM

    170#

    2.) power cleans x 3 off of high block (above knee):

    265#

    3.) intervals: 1:01/1:05/1:01/1:06…done w/70#

  11. A. Snatch: 48kg/105lbs
    B. Complex: 70kg/154lbs
    C. Snatch Pulls 65kg/145lbs
    D. 1:23/1:20/1:23/1:20 with 53# KB
    E. :20 Hard / :40 Easy legs only – Complete

  12. A. 45k.
    B. stayed with 123# for form didn’t jerk.
    C. N/a
    D. ?,1:24,1:23/1:20. Stopped on first round kept catching DU on Matt couldn’t do them at all. AB not my strong suit but KB and DU unbroken.

    Also added in:

    Strict press 3x3x3x3+
    92# for 3×3 then 92# x 4 (2 more than last week.

    Emom 7 – 10 wb to target. First time doing wallballs in months because of knee.

    Row 300m @1:54 pace x4 rest 2:30
    1:54,1:53,1:53,1:50. First time rowing under 2:00 in months. Felt great!

  13. Worked on some weaknesses in the morning and also added some mobility.
    7rmax power snatch hit 65kg for 7 than fail in the 7th rep at 70kg
    Power clean complex 100kg
    On wod i felt good used 88lbs kettle bell

  14. A. Snatch 7Rm
    50k last one pretty low
    B) from blocks at knee power cleanx3 split jerk X1
    80k
    C. Snatch pulls from knee
    75k
    D. 4 rounds resting 4min btw
    10 cal bike
    15 Russian swings (53)
    30 du
    1:23,1:20,1:21,1:19

  15. A. 7RM power snatch @ 155#
    B. Clean complex @ 240#
    C. Pulls @ 240#
    D. 1:09/ 1:05/ 1:02/ 1:01
    E. Did :20 hard on the AD and light jog for :40 x 14 min.

  16. A. 170# (hit 4 at 185#)
    B. 250# complex
    C. 250# snatch pulls
    D. 1:03/1:01/:59/:59 (did 15 cals on schwinn)
    E. Only have 1 AD so did :20 on + :40 sec jog
    * felt sluggish w strength movements. Yestersay beat me up a little.

  17. Did 2 RM back squat- 375 10lb PR
    A. 7RM power snatch- 185
    B. Skipped
    C. Snatch pull- 230,245
    D. 1:13, 1:07, 1:09, 1:07

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