A. Snatch Grip Deficit Deadlift – Climb to heavy tnG Double; Back/hips stay same angle as snatch or you stop here. Its not much how much you can move today, its snatch grip, statch positions throughout and with no grips
B. 10 min Bike – max calories; go after this folks!
C. 10 x 3; strict pullups; ascending
D. DB SA Row 6-8 reps each side (twist at top, really extend that body) x 4 sets each side
E. Yoke Walk – HEAVY x 30′ x 5
F. Reverse Hyper 3-4 sets of 20-25 reps at 40+% of your BS 1RM
*those who can’t sub out 6-8 reps good mornings , seated x 4-5 sets
A. Snatch Grip Deficit Deadlift – 195#
B. 10 min Bike – 118
C. 10 x 3; strict pullups; ascending – Worked up by 2.5 to 20#
D. DB SA Row 6 reps each side x 4 sets each side @40#
E. Yoke Walk – HEAVY x 30′ x 5 Doing tonight with Tasia.
F. 8 reps good mornings, seated x 4 sets
Rowing and Muscle Ups tonight.
A. 295
B. 188
C. built to 53#
D. #70 kb
E. 405 front rack
F. Need some instructions
A.100kx2 deficit
B. 101 cal. Finally. Only took 5 try’s to make it to 100
C. 10×3 last set being 27.5lbs
D. Done
E. Yoke+ 80k.
D. Done
A. Snatch DL
-170
B. Bike
-140
(16 less than previous)
May have been overwhelmed with Mickey make a surprise appearance
C. Pull-ups
-completed
D. Yoke walks
-completed
Snatch DL – 194#x2 lost back a bit so stopped but def a PR
AD – 97 cal. Little girl struggles but last time got 89 so improvement.
Pullups – worked up to 27# should do more but seem weaker here.
PM session at home later.
Snatch dl- 140
Bike- 144 wayyyyy harder than AD
pull-ups- finished at 98#
Yoke carries- done
Dumbell rows- done
Happy to see the free nation today
Snatch DL:
#365
Assault Bike: 164 cals
Pullups: did with no weight didn’t want to aggravate my bicep
DB rows done
good mornings done
A) 305
B) Heavy single HBBS with 3 sec pause
stopped at 315
C) No bike sub interval rows which was foolish based on tomorrow
4x500m with 2:45 rest
1:42.5
1:42.1
1:41.8
1:41.6
D) Strict Pull ups done
E) DB rows done
A. Snatch Grip DL: 95kg
B. Bike: 105 Calories
C. Pull Ups: 36lbs
D. DB Rows – complete w/35lbs
E. Reverse Hyper – complete
F. Yoke Walks…. Woof. Complete with 60kg. First time doing these.
Dl- 150kg focused on keeping chest up
AB- 140 cal not pr
Pu- 53×2, 70×2,75×3,88×1,93×2
A. Snatch grip dl = 310# on 1 plate
B. 10 min bike AD SCHWINN – 353 cals – 10 cal PR
C. All sets done at 95#
D. Db rows done at 70#
E. Yoke walks done w barbell in front rack sets done at 365/365/385/395/405
F. Did seated goodmornings screwed up though did 25 reps w 65# for 3 sets.