Tuesday, 030816

  
16.2……….well ……


Competition:

am

A. Hang Snatch + OHS x 2; build to heavy in 15 min 

B. Hang Power Clean – 5RM TnG style , then heavy double NOT TnG * 18 min total

C. Deadlift – heavy 5 rep for the day  in 15 min

pm 

A. 

:30 hang cleans 115/83

:30 box jumps 24/20

:30 bike sprint 

:30 kb swing 70/53

rest 4 min x 3

following the final repeat, establish a heavy split jerk from Rack in about 12-15 min or so 

C. Assistance Work 

Jerk Drives 5×5 @100% of Front SqT 

+

3 x 15-20 GHD SItups 

+

3 x 20 Barbell bicep curls 

ss with 1 legless rope climb each, as high as possible (careful with hands if sensitive)

Performance:

A. Hang Snatch + OHS x 2; build to heavy in 15 min 

B. Hang Power Clean – 5RM TnG style , then heavy double NOT TnG * 18 min total
C. 

:30 hang cleans 115/83

:30 box jumps 24/20
:30 bike sprint 
:30 kb swing 70/53
rest 4 min x 3
following the final repeat, establish a heavy split jerk from Rack in about 12-15 min or so 
D. Assistance work 

15 thoughts on “Tuesday, 030816”

  1. Warm up:
    10 min
    200 m row
    10 air squats
    5 pull ups
    5 burpees
    5 pvc dislocates

    Am:
    A. Snatch + 2 OHS- 75kg
    B. Hang cleans- 65kg x5
    80kg x2
    C. 5 rep DL-110kg
    D. Added in:
    EMOM 3- 5 strict HSPU+5 kipping HSPU
    EMOM 3- 3 strict HSPU+3 kipping HSPU
    All done with 2 inch deficit (20 kilo plates)

  2. Tasia Percevecz

    Hang snatch + 2 OHS: (194#)

    5 rep TNG hang power clean: 187#

    2 Rep not TNG hang power clean: 198#

    5 rep dead lift: 136kg (299#)

  3. AM:
    A. Snatch
    -110
    B. Hang power clean TnG x5
    -125
    C. Deadlift x5
    -205

    PM:
    A WOD
    -71/74/80

    B. Jerk
    -305 within time
    -325 after

    C. Accessory work

  4. AM:
    A. Snatch 63k/138# PR from the hang
    B. HPC 5rm 65kg/143 tng. PR. 155×3+sqt hahah
    C. Deadlift 253#x5

    PM
    WOD:
    Didn’t count first round
    20/17/4/14
    21/18/4/14

    Jerk 203# PR

  5. mickey kilmartin

    One session:
    Warmup
    4 rounds
    15 cal bike
    5 snatch grip strict press
    15 weighted sit-up
    10 barbell curls
    15 banded good mornings
    2 legless rope climbs from floor

    Snatch complex 230
    Hpc 5rm tng 240
    2rm 260

    Deadlift 5rm for day 400

    Metcon (didn’t track scores bc schwinn bike isn’t accurrate)
    Split jerk 320

    Will add on jerk drives tomorrow

  6. Quick warmup
    3 rounds
    250 m row
    10 heavy wall balls
    5 inch worms
    30 foot walking lunge
    30 foot lateral lunge

    Snatch- 205 for complex legs are smoked
    5rm tng- 225 for easy 245 for 3 bar flew out on 3th rep
    2rm power not tng- 265

    Workout
    57/53/52
    21-20-19 on cleans
    12-14 on bj
    ~10 on bike
    10-15 on kb swings
    Split jerk 135/185/225/245/265/285

    Add on
    3×15 sec overhead hold with 135 (trying to build shoulder stability)
    Crossover symmetry protocol

  7. Snatch at 100kg

    5rm hang clean at 110kg

    2 rm not tng at 120

    Deadlift done at 352lb

    Metcon
    59/65/69

    Split jerk 305
    Fail at 325 post time cap

  8. PM:
    Workout:
    Totals- 58/56/54
    Hang cleans- 20/21/20
    Box jumps- 18/17/18
    Bike- 6/5/4
    KBS- 14/13/12

    Jerk- 223#

  9. Joshua Rosenthal

    A – Hng Sntch + ovhd sqt x2 up to a big 105
    B – Hng P. Clnx5 tng style up to 165 but couldn’t keep a rhythm
    C – Hng P. Clnx2 185
    D. Dlift up to 5×285
    E. Metcon 3 rounds of 30 sec each H P Cln # 115, Bx Jmp 24″, A. bike, kb swing 2 pood then 4 minutes rest: Rounds 1 – 12,10,7,8 2 – 13,10,7,10 3 – 11,9,7.7
    F. Splt Jrk from the rack, up to 195

  10. A. Hang Snatch + 5 OHS – 68kg/150lbs
    B. 5 TnG Hang Power Cleans – 73kg/160lbs
    2x75kg/165lbs (back started tightening so stopped)
    C. Did not deadlift
    D. Metcon
    21/20/5/13 = 59
    21/20/5/14 = 60
    23/20/5/13 = 61

    Jerk: 203lbs

  11. A- 115#
    B- 140# 155# for 2
    D – 215#
    PM –
    A- done (didn’t keep track of reps), no split jerk shoulder felt funky!

    Assistance work – ghd and curls with rope climbs done!

  12. Am
    A 215
    B 275/295×2
    C 425

    Pm
    lost count of reps moved the whole time
    Split jerk 285

    Assistant work
    done

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