A.
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch
Build from 65-70% to today’s heavy complex.
B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
A.
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch
Build from 65-70% to today’s heavy complex.
B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
A. Bryan – 70#, 75#, 80#, 85#, 90#, 95#. Christy – 45# x 3 sets, 50# x 3 sets.
B. Bryan (75#) – 9:03. Christy (45#) – 9:08.
B. 4:49RX
A. 25-30kg still have problem with this 🙁
B. with 15kg 4:40 all DU unbroken
A. 50kg then i try 60kg and failed today
B. with 30kg barbell 5:20
A. Kept it light because I am REALLy not proficient.
Warmed up with some 35, and 55, then
65
65
75
75
85
85
It felt better the higher the weight. Go figure.
B. 6:22 RX Oh the pain! I had to break up the HPS after the first round and do 5/5.
DU were unbroken till the 4th round when my will to live gave out and I tripped on rep 11. Then I forced myself despite the shrieking of my shoulders and forearms to go unbroken on the last round. Wow. Sometimes the fast ones are the worst!
Was hoping to get in gymnastics + performance but no way, too much volume and not enough time! I’ll try to get in a snatch lifting session when I get some free time on a weekend
A. Gymnastics session 2 lvl1 (ring mu work)
B. 6:02. Scaled to 65#, tank pretty empty, just wanted to get some intensity in so I picked a weight I could go UB. I was able too although it wasn’t too easy. Lost a ton of time tripping on my DUs which I never do. Forearms were done from part A.
Cheers ppl
Spent extra time mashing away pec ROM loss from yesterday’s bench and push ups
A – 100#, 110#, 125#, 135#, 145# (ugly), 145# (way better)
Was hoping to do my 1-RM weight on set 6 but set 5 was not too clean, so opted to redo and focus on high position and pulling under
B – @95# but penguin jumps instead of DU’s – 9:01
A.
55
65
75
85
95
105
B.
RX:6:56
A.
135
145
155
165
175
185
B. 6:10 Rx
I did our Burn 30 class today:
AMRAP in 10 minutes:
10 cal AB
10 DB Death Marches (45#)
20 DB Walking Lunges (45#)
5 Pull-Ups (instead of Farmer Carries which bother my knee)
3 + 10
AMRAP in 10 minutes:
250 meter row
10 Seated DB Press (35#)
20 Rev. Snow Angels
40 Flutter Kicks
3 + ??? (my erg stopped counting!)
Two Sets:
Plank Shoulder Taps x 45 seconds
Marching Glute Bridges x 45 seconds
5 rounds
B. Changed HPS on 10 KB Snatch 24kg per hand
30 DU
6:30
A. Started from 65% -> 57,5 kgs
Finished at 85% -> 75kgs.
B. 6:48 Rx. First round around below 50 s.
Few thing I’ve learned:
– focus on DU,
– buy proper jumprope,
– change lifting shoes for this kind of WOD. ;-D
A. worked up to 140, then hit 150 straight from the floor. Need to work more on the extension but happy with how 150 felt.
B. 9:08 RX’d, not clean with the DU, but did them and was happy that I am able to get them into METCONs now.
Did fitness today because hands are torn up.
A. 95# SSRDL
B. 9:15
A. 30kgs, 35kgs, 35kgs, 40kgs, 45kgs, 50kgs.
B.10:18 with 37kgs. Set 1-3 UB 4. 6,3,1 5.5,5
Since I don’t have DU did 80 SU.
Great workout, need to work on my speed.
A. Worked on lots of mobility and snatch technique (45 minutes) — up to 85 lbs, and could not for the life of me get into a deep squat! I think I might start adding snatch work each day.
B. Scaled (65 lbs): 6’06”
C. R.I.C.E Knee (30 min)
A. Up to 100#
B. Time 7:11 Scaled to 75#, DUs felt like butter until the last round!!!!
A. High hang snatch + snatch
132, 152, 162, 176
Hang snatch + snatch
186, 196
The bar felt super light today! Thanks to Michele for the idea to work with some high hang. Worked on that triple extension. My PR is 212.
B. 4:37 RX.
Super happy with that! All snatches UB until last round. Went 7-3 (dropped the bar and immediatly picked it back up).
great work man
That’s impressive brother, well done!!!
Strong and fast man!!!
Crushed it.
Dude, you are crushing it right now.
Great job! Love to see all the improvements!
A.
50kg,56kg,60kg,65kg,68kg,70kg
B.
5:41 Rx
A – worked on overhead squats and flexibility, only movement I have not been able to get back since my hip surgery a little over a year ago. Shoulder mobility got in the way a bit too.
B – 65#/15 double-unders 10:13
C -3 rounds ea:
Partner 1 250m row
Partner 2 BBJO
Keep chasing thelonghorn and your numbers are going to shoot through the roof – great work.