Chase, 510# back squat
All:
A. Hang Snatch+ OHS Cluster; 1.1.1; build to max here. :15 between snatch reps
B. Deadlift to heavy single; max, yes, but no need to force anything. Establishing some numbers this week. Be smart folks.
C. max strict pull-ups
D. 1rd afap
500m Row
25 kb swings 70/53
50 burpee touch’s
25 kb swings
500m Row
E. Assistance / Recovery Work
5 rds
15 band scap squeezes
15 pvc dislocates
14 light alt db hammer curls
15 reverse hypers @20-25% of your 1rm BS
Did class today
Snatch 115# could only get 123 for 1 bad snatch day but didn’t have much time also.
Wod 10:30
Post class 5 rounds
20 cal bike
400m run
About 23:00ish
A) skipped (shoulder)
B) 455#
C) stopped at 15 (slight shoulder pain)
D) 11:33
E) done
Fun stuff today
Snatch
95
Hit 1 @100
Deadlift
418 (pr tie)
Pull-ups 15
Metcon
8:53
A. Hang snatch+OHS cluster- 135#
Got 145# for 2
B. Deadlift- 305# (5# PR!)
C. Max strict PU- 17
D. Workout- 10:19
E. 400 m cool down immediately following workout
F. Accessory work-
3 rounds-
15 band scap squeezes
15 pvc dislocates
15 db tricep extensions (25#)
15 GHD back extensions
That metcon time though
A. Hang Snatch + OHS Cluster – 138lbs
B. Deadlift – Stopped at 253lbs. GG qualifier did me in with 1,918,181,837 deadlifts
C. Max Strict Pull Ups – 13
D. Workout 9:45 – Jon and Juan didn’t let me pull over 1:57 the last row…. Thank you guys!
E. 3 rounds accessory work. Added DB rows (8 each arm)
Snatch complex 175
Deadlift 515
Right shoulder is preventing pull-ups
8:02 wod
Accessory done.
Jon Jon, next time slap on .5kg on each side will ya?! Tied PR…. come onnnnnn.
Am: swim session with Brooks
AM session 2: Squatclean and jerk ladder.. 5, 4, 3, 2, 1 (163, 173, 183, 193, 203).. 3:48.
Front squat 5×5 build to max starting at 70%. 2 min rest between.. 187, 198, 209, 220, 231.
Max strict hspu TNG style x3, 2 min rest between.. 27, 11, 12. Same at 3″ deficit.. 8, 5, 5.
PM session 1: 10.8.6.4.2 MU, thruster (123#)
Rest 5 min.. Partner wod: 1000m row, 50kb swings, 100 burpee touch, 50 in swings, 1000m row… Let’s just say I didn’t time this session. Was a struggle.
PM session 2: 400m run fwd, 400m run bwd, 400m sandbag run, 200m sled push, 400m sandbag run, 400m run bwd, 1 mile run.. 23:27
Tuesday started out rough. Near breakdown. I tried to stay positive and the day just kept getting better. It ended up being a good day. Just a reminder to keep your head up. We can do this!!
I am not a rookie! That is correct!
That PR tie attempt was nearly a Youtube fail video, that .5 may have smoked me