A.
40-54
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 3-6 reps
55+
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 1-4 reps
If you don’t have muscle-ups, then do jumping muscle-ups
.
B.
Take 10-15 minutes to build to a heavy Snatch
(Heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique.)
C.
Take 10-15 minutes to build to a heavy Bench Press
(Same thing here – heavy is based on how you are feeling today – not on what you think your max load should be.)
D.
For 20 minutes, perform the following movements every odd and even minute:
Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM
Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM
Tweeked something on my first jumping MU…tried to stretch it but just wasn’t easing off so had to stop. Will rest it and see if it does ease off in the next couple days. 🙁
Did do some SLDL @ home with 35# KB; hard style KBS 100 @ 44#
A:complete@2 EMOM
B:195
C:280
D:complete
A. 4 x 5, 3 x 5
B. 200
C. 300
D. 155, 225
A. 1 all the way through; worked on HS walk after each MU
B. Up to 120 (snatches felt pretty good today)
C. Up to 140 (tried a wider grip today but felt weak on these today)
D. 105 for first 1/2, 112 for the remainder; 85 for the first 1/2, 90 for the remainder
A. 3 all way through
B. Up to 155
C. Up to 220
D. 130/170
A. Yesterday’s part B – 13,7,6,0,0,0 pull-ups unbroken but G2O were singles and took to long. Made it to the DUs every round just not enough time left to get them going.
B. Todays part A. 3 the first minute, was feeling all those pull-ups so did 2 for min 2 thru 9, then 5 the last min.
C. 3 hours of yard work while its not raining.
A. Rings not available- did bar muscle ups
B. Light- 4th day of training in a row
C. Skipped
D. 135 and 135- stayed light
Enjoy your rest day tomorrow!
Had to work out at YMCA today. No rings. No chalk. No girls bar. No bumper plates. No dropping weights.
Did block work with power cleans. Up to 115 for triple.
Bench to 110
Emom with 105 hang power clean and 85 on bench.
Also did a strength class with non croasfit and non lifters. I got some interesting looks from the ladies when we deadlifted and did pull ups. But fun to do something outside the box.
A. Hit 4 UB through 5th min and then 3 UB through the end. Total of 35 mu.
B. Up to 145# (90%) – attempted 155# but wasn’t feeling great.
C. Up to 155#
D. Took the first couple rounds to warm up to the 115# power snatch. After 6 rounds, right hip flexor was either cramping or feeling strained so stopped snatching.
115# on bench press for all 10 rounds.
A. worked on stationary dips.(first time ever getting 3 in a row) Been a long slow process with shoulder. PT is helping!
B. 105
C. 145
D. 85/105
YES!!! So happy for you. 🙂
Wahoo, great to hear Litsa!
A. 5×5,5×4
B. 185
C. 240
D.135 to 160 for snatches/175 for bench
finished with 2000m row
Nice week of training Nichole. Have a nice weekend everyone.
Yesterday’s
A. Done
B. 245x7x5 back sq
C. Unbroken pullups and gto. 55, 51, 46 ,42, 45, 46
A. Jumping MUs. Got 4 on a couple. Mostly 3 and a couple just 1 or 2 from getting stuck in the dip. Wooooo dem shoulders….
B. Got to 155, missed 165. Happy with that. Feeling about 80% after a month with a messed up wrist/palm.
C. Worked to about 175. Had to move on do to time.
D. Snatches 120. Felt too light so really concentrated on form. Felt good. Bench 140, also felt very light so repped out to failure on last set.
Fun workout to end the week. Have a good one everyone.
A. 3,3,3,3,2,2,2,2,2,4-I considered this a victory
B. 185-also a victory, not a pr but I haven’t hit this for a while
C. 235
D. 135 snatches-Tng, 175 bench
Awesome work Jay!
Had our local box Christmas party this morning. I joined in on the pre- food festivities Called “Christmas Crippler”
35 Front Squat @ 185
35 STO @ 185
35 Cleans @ 185
With 5 C2B at the top of every minute.
11:54
Ate food then did the snatch and BP pieces.
15 min Snatch – 155
15 min Bench – 265
20 min Emon Snatch at 115, Bench at 205
These both felt great. I need to go eat more food.
Did some m and a.
A Did 6 sets of three . Felt quite good. Stopped there as wanted to feel good bout those today. Slack.
B got up to 63 kg.
C got up to 93 kg.
D did 50kg for first 5 sets then 55 for last 5 of snatch. Really focused on not moving feet too much at catch. Used 70kg for all sets of bench.
A. 3 each minute
B. Up to 105 – didn’t feel awesome!
C. Up to 135
D. 75# snatch and 100# bench. This was really fun – I liked the combo and being able to focus on the movements without the stress of the clock.
A. MU 3, 3, 2, 2, 1…had to stop to put natural grip I did not have more hands …i did some singles then
B. 57.5kg
C. 62.5 kg
D. I did 45kg PS and 47.5kg BPress
Went into the box super sore this morning, mobilized a lot and got through all the movements, not super heavy or hard but felt much better when I was done…
A. Done with just 1 MU per minute
B. To 130# for snatch
C. To 125# for bench
D. 105# for power snatch, 95# for bench
A. Skipped the muscleups as I was pretty tight from pull-ups yesterday
B. Snatches up to 67kg (that’s about 85% and missed a few times and tried 70kg and couldn’t hit it, definitely felt off on these today)
C. 185 (felt decent)
D. 110 on snatches and went from 135-145 in bench (all touch and go on snatches, all the reps on both movements felt good)