Tuesday, 031715

A. Snatch + Hang Snatch; build to heavy in complex (power or sqt) depending what you can move most weight today and how body is feeling – continue on for a few heavy snatch singles, following this complex. 

B. afap – 1 bar, athlete changes weights                
10 box jumps overs (24/20)
20 Power cleans (135/93)
20 box jumps overs
15 power cleans (185/123)
30 box jumps overs
10 power cleans (225/148)
40 box jumps overs
5 power cleans (255/173)
**weights above; can be scaled up/down based on the stimulus. CP Breathing work here. If the weights above require 
C. Reverse Hyper; 3-4 sets of higher volume sets..lighter % of your back squat. Back rehab here
D. 4 rds 
30’ waiters carry walk
15 band scap squeezes 
1 min plank hold 
add on session: specific to individuals 
A. 20 min  :30 on hard   :30 on easy Rower 
*hard aerobic efforts on “hard” 
B. Bounding Work ; minimum stress – but working explosiveness  (think seated box jumps, lower reps and volume)

7 thoughts on “Tuesday, 031715”

  1. A. PS+HSS: built to 100#
    Heavy singles: 105,110,115
    B. 24″ bj overs (very slow but kept moving)
    95,105,115,135 (sets of 5, fast singles at 135)
    18:05
    C. Back extensions w hold
    D. DU and Handstand practice

  2. AM:
    A. Back squat: triple w/31×1
    B. Snatch tech. Work
    C. Handstand holds

    PM:
    A. Snatch complex
    -100

    B. Option 2 for WOD
    -10:29

    C. Scap work
    -completed

    D. Reverse hyper

    Add-on
    4 Rounds
    20 cal row
    15 burpee touches
    3 bar MUs
    x2
    (Legs were smoked)

  3. Brandon Petersen

    Did class today. Smoked from yesterday
    Altered wod

    A. Muscle snatch + hand muscle snatch ; build
    95-115-135-135-145-145-155-155-155-165-165-165
    B. Afap
    10 box jump overs (30)
    20 power clean 155#
    10 box jump overs
    15 power cleans 205#
    10 box jump overs
    10 power cleans 255#
    10 box jump overs
    5 power cleans 285#

    Time: 11:09

  4. complex: 235
    then hit #260 power snatch pr

    metcon: did option two weights (last set 285) with option one bjo reps (last set 40 bjo)
    12:32

    Extra intervals done in AM
    Accessory work done

  5. Madeline Senkosky

    A. Snatch+hang snatch: 143
    B. Snatch singles up to 153. Felt super off. 
    C. Tuesday fun day with Tay Tay. 
    10:18rx with workout on website at 10 am. 
    D. Done. 
    E. 20:00 rowing intervals :30/:30. No lower than 121 meters per round. Highest at 140. Totaled 2425 in work intervals
    F. 3 sets of 6ring pull-ups+8/7/6 ring dips 

  6. mickey kilmartin

    A- complex
    200# PR hang power snatch
    B- mixed up this metcon a bit
    10 bjo
    20 pc 155
    20bjo
    15 pc 185
    30 bjo
    10 PC 205
    40 bjo
    5 PC 225
    12:44
    Working on those heavier weights still work in progress
    C- accessory work done
    D- 10 minutes tower 30hard 30easy
    2470m (150+m on hard 30s)

  7. Did the 6:30 PM class

    A. Snatch + Hang Snatch; build to heavy in complex (power or sqt) – Both Power Snatches – 125lbs

    B. AFAP– 1 bar, athlete changes weights
    10 Box Jumps Overs
    20 Power Cleans (155/103)
    10 Box Jumps Overs
    15 Power Cleans (205/123)
    10 Box Jumps Over
    10 Power Cleans (255/148)
    10 Box Jumps Overs
    5 power cleans (285/183)
    TIME: 12:43 – not the greatest time but really wanted to get all 5 of the Power Cleans at 183lb
    Previous 1RM Power Clean was 178

    C. Reverse Hyper; 3×12 @ 33kg

    D. 4 Rounds
    30’ Waiters Carry Walk
    15 Band Scap Squeezes
    1 min Plank Hold

    E. 20 min :30 on hard :30 on easy Rower
    METERS: 4,402

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