PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Burpee Broad Jump x 5 reps
Horse Stance Hold x 30 seconds (attempt with arms overhead if performing snatches in today’s session)
Followed by…
Two sets of:
Barbell Romanian Deadlift x 8 reps
Snatch-Grip Overhead Reverse Lunge x 8 reps (4 per side)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
For today’s session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
B.
For time:
1000 Meter Row
100 Double-Unders
60/40 Calories of Assault Bike or Bike Erg
A. 115-155
B. 1000m run, 10:18
Warm up ✔️
A) all at 95 form focused
B) 8:35 with 60 cal row
5 min ice bath for fun
A. 95-105-115-125-130-135-140-145 (85%)
B. Rx rower is not reading right did 4:20 time otherwise rx.
10:46
very happy with this effort after murph yesterday
A. Up to 90% of 1RM
B. Rx 8:41, felt the legs like 2 pieces of wood today after yesterday’s Murph
A: cleans rather than snatches to let the wrist heal
185×2, 205×3, 225×3
B: 8:46 rx, echo bike was rough today
I only did B this morning. I went slow and controlled for more of an active recovery feel post-Murph.
1000m row
100 DU
1000m row
11:18
Great WU + I’ve been challenging myself with 5 min Nasal Breathing AB as soon as I walk in the gym. I really need to increase my CO2 velocity. A. E2M for 16 min Hang Snatch + Snatch (2s pause in receiving) 55#, 60, 65, 70, 75, 80, 85, 85 (couldn’t hold on to the hang snatch at 85) B. For Time – RX – 12:04 1000m Row – 4:35 100 DU – I had no idea one could trip that many times!!! 40 Cal AB – 4:11 ***I’ve been leveling ground, setting pavers, and getting the pool ready for… Read more »
Enjoy your pool!
How many reps is the snatch complex?
1 Hang and 1 squat
A. Just Snatching
185/185/185/205/215/225/235/245(missed, arms too early)
B. 9:14 Rx (Missed yesterday due to still healing hands from lots of rips lately, so pushed a bit harder on the bike, row was 3:27)
Great work Getty! Yup yesterday produced 1 rip on right hand and I already had blisters on the other from racking and shoveling dirt…yeah you know that spot on the thumb right where the bb sits when you grip it 😬
oof, that’s the worst…I work with my hands for patients, so having 4 tears in the last 3 weeks has been brutal, finally got all the callus shavers/sand bar/etc. stuff. Hope you heal quick!
B. 11:52 Rx – smooth and slow today
A) 40 to 57.5 (his morning too much confusion in my box 🙁
B) 9:50 100 DU ub (sub 60 cal row)
Have a nice day 🙂