Tuesday, 030315

A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15
A2. Strict HSPU 4-6 reps x 3 sets  ; athlete specific; height specific; weight specific ; rest 2-3 min
B1. Deadlift @80-83% x 3 ; rest :20
B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30
C. @110%
250m Row 
20 Double Unders
15 Russian KB swings (heavy)
10 box jump overs (24/20)
rest 5 min x 3 
D. 10 min on bike :30 hard :30 easy 
E. Scap Recovery; maintenance 
 
***
Folks who performed 15.1 (re-d0) yesterday, please be smart with your training. Most important is your recovery for Friday this week. Also, look at yesterdays programming and if the body is up to it, fit some stuff in; just tone back the intensity. Intro the Muscle ups / thrusters / burpees in a different format, but get the body primed for those movements later in the week. 
If need advice on this, message me. 

13 thoughts on “Tuesday, 030315”

  1. A1. 240
    A2. 4, 4, 4
    B1. 415
    B2. 21, 21, 21
    C. 1:58, 2:00, 2:06 du’s were so off
    D. Done
    E. Bullet proof shoulders, 10 TGU

  2. Did what was posted in the AM

    AM
    A. 5x500m row 2:30 rest 1:48, 1:53, 1:45, 1:46, 1:48
    B. OHS Temp 43X1 x 3 135,155,185,205 then worked to heavy 3 rep @ #250

    PM
    A. 10 min EMOM
    Even- 5 Thruster #95, 5 Burpee over bar
    Odd- 40 DU
    B. Scap work- did cable rows focusing on the scapula
    C. Did some Hammer curls and other accessory work to get some blood to the elbows

  3. A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15
    (95,135,145) 155x3x3

    A2. Strict HSPU 4-6 reps x 3 sets
    1.1.1, 3.3 (fixed hand pos), 2.2.2

    B1. Deadlift @80-83% x 3 ; rest :20
    (135,185) 205x3x3

    B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30
    10×3

    C. @80%
    250m Row (56.1, 58.0, 58.5)
    15 Russian KB swings (24kg)
    10 box jump overs (30″ no rebound)
    rest 5 min x 3
    2:25, 2:23, 2:19

    D. 10 min on bike :30 hard :30 easy
    Done

    E. Scap Recovery; maintenance
    Done

  4. A.
    -125
    A2.
    -6s

    B.
    -190
    B2.
    -25
    -22
    -22

    C. 106 kb
    -1:54 (wrong order)
    -1:44
    -1:39

  5. Madeline Senkosky

    A1. Snatch Pull x 3 (above knee) @168# 
    A2. Strict HSPU 4-6 reps x 3 sets  ; athlete specific; height specific; weight specific ; rest 2-3 min: 45# plates for 6 reps, 45+10sfor 6 reps, 45s+25s for 4 reps 
    B1. Deadlift @80-83% x 3 ; rest :20 @ 263
    B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30 @ 12s
    C. @110%
    250m Row 
    20 Double Unders
    15 Russian KB swings (heavy)
    10 box jump overs (24/20)
    rest 5 min x 3 
    2:03/2:09/2:12
    C2. EMOM 5 of 2 muscle ups
    D. 10 min on bike :30 hard :30 easy : 91 cals. Youdda thought I was doing an hour sprint on that thing based on the way it felt. Yikes. 
    E. Scap Recovery; maintenance 

  6. Brandon Petersen

    Smoked from yesterday

    Did class …. + some add on

    A1. Snatch Pull s. High. @158-205 3-5 reps x 5 sets
    A2. 5-7 rels strict hspu x 5 sets
    B1. Deadlift x 3 reps up to 315 (saved backed. Feeling yesterday)
    B2. Kipping HSPU 28/22/20
    C. Wod w/ 106# 1st rd
    Then 88#. Back was smoked.
    1:44 / 1:56 / stopped

    Rest 5 min
    D. 30 burpee muscle ups for time
    5:32 – not close to PR but was just getting reps In and movement
    Rest 5 min
    E. 10 min bike
    :30 on hard
    :30 on easy w/ mask (legs only moatly)

    F. Foam roll

  7. mickey kilmartin

    A- deadlift 405 max reps 3 sets rest 30 seconds each set
    3-3-2 felt back going so cut off last set little fatigued from yesterday
    B- 3 sets max kipping hspu rest 3min
    25/25/25 not a fan of how neck feels with these so did 25 across. Can do more but not worth injury right now
    C- thrusters Max reps at 205 rest 1 minute between sets x4
    5/5/5/5
    D- 5 burpee mu x 4 sets rest 1 minute between rounds
    E- 3 rounds max effort rest 9min between
    250m row
    20 burpee
    15 kb swing 70#
    10 BJ over 24inch
    2:37/2:36/2:35
    F- scap work

  8. A1. Snatch pulls x 3 @ #145
    A2. Strict HSPU 6 reps x 3 sets
    B1. Deadlift at 80% x 3 @ #200
    B2. Kipping HSPU 3 x 9

  9. Added Back Squat heavy 5
    209×5. Working my way back up most ever was 225×5.

    A1. 143# (1rm snatch is 138 moons ago)
    A2. 6 each time

    B1. 209#
    B2. 15, 22, 30 super easy today for some reason

    C. 70# KB. 2:06, 2:00 and Bob shut clock off while I was on last round but my row was faster so I’m guessing about 2:00.

    D. AB 81 cal. Had cramp almost entire time.

    E. Emom 5 of MU sets of 2. Worked the pull actually got above rings on 1 with no dip for first time ever felt awesome !

  10. A. snatch pull 245#
    A1. strict def hspu 10″ x 6
    B. DL @350#
    B1. 6 Kipping HSPU 10″ x 6 (didn’t know what -2 meant. After the final row workout did a ME set and hit 17 and then did a ME set right after the AD and hit 16.
    C. 1:50/1:49/1:49
    D. AD done
    E. Scap done

  11. Nathan Kuffrey

    A1: #260
    A2: 6’s @ 12 inch deficit

    B1: stayed light 385
    hspu:
    20
    20
    20

    c.with 70lb kb
    1:34
    1:32
    1:26

  12. A1. Snatch Pull x 3 (above knee) @ 100-105% x 3 sets ; rest :15
    64kg/140lbs – did 130lb in class with partner

    A2. Strict HSPU 5 reps x 3 sets – sets of 5

    B1. Deadlift @ 80-83% x 3 ; rest :20
    104kg/228lbs (80% of 125kg/275lbs)

    B2. TnG Kipping HSPU (-2) x 3
    18, 16, 16 – Was in class. I probably stopped at -8 or -10 before failure

    C. 2:02 / 2:02 / 1:58

    D. 10 min on bike :30 hard :30 easy – complete
    E. EMOM 5:00 x 2 MUs – worked on form and pulling through the rings

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