#teamtasia fans spotted in Carson
Competition: (Performance below)
A. Snatch from high hang – 5RM + 1-2×5@90%
B. Snatch deadlift 10RM 1×10@90% from 1″ deficit **only the drop set is from the deficit
C. Weighted pullups. 5# for men / 3# for women. 4 X max reps ; rest 2:30 between
D. Every 3 min – complete
18/15 cal row
10 KB swings 70/53
10 burpees
X 8
E. Interval Taining
:10-:15 heavy sled sprint
100m ski erg sprint
Rest 2:15 X 6 rds
F. Assistance Work
5 rds – NFT
15 weighted Situps
30′ waiters carry each arm
:15 front rack hold (off rack) @max back SqT
6-8 Db sa Row (each arm)
Performamce:
A. Snatch from high hang – 5RM + 1-2×5@90%
B. RDL – 3×10 starting where you left off last week
C. Weighted pullups. 5# for men / 3# for women. 4 X max reps ; rest 2:30 between
D. Every 3 min – complete
18/15 cal row
10 KB swings 70/53
10 burpees
X 8
:10-:15 heavy sled sprint
100m ski erg sprint
Rest 2:15 X 6 rds
F. Assistance Work
5 rds – NFT
15 weighted Situps
30′ waiters carry each arm
:15 front rack hold (off rack) @max back SqT
6-8 Db sa Row (each arm)
A. Snatch from high hang – 5RM
Soooo I can’t do math again..hit 125# x 5.
Put whites on thinking I was putting 10# on but obviously whites are 10# EACH so thought I was trying 135# but really was trying 145#. Got 3. Tried again got 2. Put little baby whites on thinking I was doing 137# but was then really trying for 147#. Got 4. Moral of the story, don’t ask me to help with your math homework, didn’t hit 5 at the number I wanted but hit 147# for 4 and happy with that. ????
1 Drop set done at 130#
B. Snatch deadlift-225# x 10 (8# more than last week)
Drop done at 202#
C. Every 3 min – complete
15 cal row
10 KB swings 53#
10 burpees
X 8
Done..had about a minute and a half rest the first 4 rounds. Then dropped to about a minute for the last 4. Stayed about 1400 the first 4 rounds then 1200+ the last 4 rounds. Soooo sweaty.
D. :30 heavy sled sprint
Rest 2 min X 6 rds
(90# on sled)
Snatch
90 again
95 2/5 again
Snatch deadlift
146 (145 last week, these felt like s*’t)
Pull ups
15/15/11/11
Metcon
Done
A) skipped (shoulder)
B) Snatch deadlift @ 245#
C) 4×8 staying conservative. still not comfortable hanging on my shoulder
D,E, and F done
A. 5RM High Hang Snatch – 125#. Stopped at 130#; this thumb/wrist thing get irritated on snatches. (Got 140# x 3 last week…. Look forward to trying this again soon!)
Added snatch pulls at 165#
B. Snatch Grip Deadlift 209# (4# more then last week.)
Drop set: 200#
C. 3# Weighted Pull Ups – 11/11/10/8
D. EVERY 3 minute – Done within time each round
E. 6 x 100m Ski Erg
Unable to fit in sleds and rest time between sets due to time restraint tonight. Happy to add this weekend.
High hang power Snatch 165 drops done
Snatch rdl 4×5 225
Pullups 25/21/18/16
Emotm done
Sprints done
Accessory done