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
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
Am.
A. Snatch- 75 kg/165#
B. 3RM Snatch Pull- 93 kg/205#
C. 5×5- 26#
5×2- 28.5/31/35/37.5/40#
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.
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
–
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
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.
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
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