Friday, 121815

  
  
Shiloh with 30 SqT Snatch (Isabel) @80% of his 1RM

am
A. Snatch or power snatch up to 1RM -5% and -10%
B. Snatch pull up to 3RM -5% and -10%  
C. Weighted Pullups – 5 x 5 across HEAVY + 4 x 2-3 reps heavy ascending 
D. 10 min on bike @80%

pm :
A. OHS – every :90; perform max reps in :20 seconds. 135/93 x 5 sets 
B. row 250m x 10; rest :20 between. HARD EFFORTS all the way – but think sustainable 
C. amrap 5
5 hang sqT Clean 185/123
25 double unders 
directly into 
10 min on rower @50%
D. Assistance Work 

8 thoughts on “Friday, 121815”

  1. Taylor Domengeaux

    AM

    Snatch (1 rep)
    up to 250#
    drop sets done

    Snatch pulls (3 rep)
    up to 285#
    drop sets done

    Wtd Pull-Ups
    5×5 @ 65#
    4 x 2-3 @ 70, 80, 90, 100#

    Metcon
    Amrap 5
    = 6 rounds + 15reps
    +
    10 min row = done

  2. Taking a break from full squats so everything is power.

    P. Snatch up to 145 (pr), 125, 115
    Supersetted snatch pulls + wieghted pull ups. Sntch Pulls up to 155, weighted pull ups 3×5, 10, 15 – 20×2.

    Metcons:
    A – Row 250×10 w 20 sec rest … 54.5; 57.3; 57.4; 57.4; 58.4; 58.8; 59.4; 59.1; 100.8; 59.5
    B – 5 min amrap – 5 hng pwr clns @135, 25 d.u. 3 + 5
    then right onto the rower for about 7 minutes until it was time to clean up for the noon class.

  3. AM:
    A. Snatch
    -124

    B. Pull-ups
    -60 5×5 across
    -88/95/100/105 x3s

    PM:
    A OHS
    -14/13/14/14/14

    B. Rows
    -50.4/50.7/50.6/50.6/50.8/50.6/50.6/50.4/50.3/
    49.7

    C. Wod

  4. Pm.
    A. 13(95#)/ 11(95#)/ 12(95#)/ 12(105#)/10(110#)
    B. 55.1/ 56.8/ 56.8/ 57.9/ 58.7/ 59.6/ 59.6/ 59.6/ 59.2/ 57.4
    C. 5+5

  5. P.snatch- 115lbs, did multiple snatches here
    Snatch pull 143lbs
    Pull ups – 26# across, did more bw strict and 3 sets of 10 butterfly c2b to break in my new grips
    Ohs- 12/10/7/10/9
    Rowing- all between :57.6 and :58.8
    Wod 3+3.

  6. Saturday 12/19/15:
    A. Snatch: 212.5 PR – very happy about this one! + Drops.
    B. OHS max at 135 in 20 sec every 90 seconds. 10, 5 (dropped 1st), 7, 8, 8.
    C. Row Intervals 10x 250, 20 sec rest – tried to hold 1:40 pace – got all but the 8th (49.2, 49.2, 50.2, 49.7, 50.0, 50.0, 50.2, 50.6, 49.7, 49.1.)
    D. 5′ AMRAP: 3+3

  7. A. 110KG! + Drop Sets

    B Snatch Pulls 265lb

    C. + 5 lb from last week

    PM
    A. 14’s across

    B. Rows
    1:40.3 pace
    46.9/49.7/49.9/50.4/51.5/50.9/50.9/51.0

    C. Amrap
    5+3

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