Session One
A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
Build over the course of the 8 sets to today’s heavy-ish.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Jerk
Build over the course of the 8 sets to today’s heavy-ish.
C.
For time:
7 Squat Cleans (225/155 lbs)
21 Pull-Ups
5 Squat Cleans
15 Pull-Ups
3 Squat Cleans
9 Pull-Ups
D.
For time:
5 Legless Rope Climbs from Seated (15′)
5 Legless Rope Climbs
Session Two
A.
Spend 15-20 minutes working on Split Jerk Technique.
Build over the course of the 15-20 minutes, and if you’re moving well and feeling good, continue to build to today’s heavy.
B.
Three sets of:
Back Squat x 3 reps @ 85%
Rest as needed
C.
Two sets of:
Row 1000 Meters @ 80-85% of 500m Pace
Rest 3 minutes
D.
Complete rounds of 21, 15 and 9 reps of:
Bench Press (185/115 lbs)
Strict Handstand Push-Ups to 4″/2″ Deficit
Ring Dips from Muscle-Up Station
SESSION 1
a. 65/70/75/80/85/90/95/100kg F, missed the sn from below knee. PB high hang though
b. 95/100/105/110/115/120/125/130kg F
c. 4:04 rxd
d. 9:28 rxd
session 2
a. 141kg Split Jerk, 1kg PB
b. BS done @150kg
c. rows done @ % 3:30/3:29
d. 22:30 rxd, that was tough
Session 1 A. 3-Pos Snatch – 60, 65, 70, 75, 80, 85, 90, 100kg (PB from Hi Hang, was feeling good so made the bigger jump on the last set) B. PC+J – 80, 90, 100, 105, 110, 115, 120, 125kg (90% of full CNJ) C. Sq Clean and Pull Up Metcon – 3:27 D. Rope Climbs – 11:00 (tried to do EMOM but started to fade away after the 5th) Session 2 A. Split Jerk – thorough warm up then went 80, 100, 110, 120, 130, 140, 150x, 150kg (+7kg PB from 2 1/2 years ago, felt very sharp… Read more »
Session One
A. 3-Position Snatch x 1 rep
110#, felt super smooth and very happy with this!
B. Power Clean + Jerk
165#
C.
For time:
7 Squat Cleans (225/155 lbs)
21 Pull-Ups
5 Squat Cleans
15 Pull-Ups
3 Squat Cleans
9 Pull-Ups
Used 135#, could have used 155# I think
4:30
D. Ran out of time
Session One
A.) 155, 160, 165, 170, 175, 180-miss, 185, 185
B.) 175, 180, 195, 205, 215, 225, 235, 235
C.) 5:55 scaled to 195lbs
D.) 7:45
After a year off with a broken wrist and depressed attitude, I’m back on the wagon for my second week straight. Just gonna go ahead and throw my old log book away. Totally depressing looking at old numbers. My hands are officially wrecked after this. But the stoke is still there!!
Been feeling pretty chronically fatigued lately and I can’t recover. Going to try and get some blood work done this weekend to see if something is legitimately wrong. It’s been going on for a bit. Did what I could today. Power clean & jerk: 155-185-195-205-215-225-235-245-250. Did one extra. Jerks were fine until 235. Got a little sloppy but that’s just cause my left wrist is a little irritated. Metcon: 7-21-5-15-3-9. 5:29rx. Like I said, fatigued. Just feeling zapped. First 7 cleans took about 50 seconds. Pullups I did in 15-6, which wasn’t smart. Then I just died. 3×85% backsquats. (305)… Read more »
Reduce the volume to one session per week and get some blood work done. Hopefully your just a little overtrained. It may be a good shout to take a full week off.
Gonna get blood work done this weekend. I have to do some testing for our work lab on Monday, then I’m not allowed to exercise for 2 days after so it gives me a good excuse to chill. I’ll report back.
Session 1: A) 65/75/85/85/95/95/95/105 B) 85/105/115/125/135/145/150(f jerk)/150(f jerk) I do power jerks when it says power clean and jerk – is that right? C) 125#, 4:46 pullups 11/8/2, 6/5/4, 3/2/2/2 Session 2: D from S1) 7:09, did 2 seated legless to 7ft and 2 legless to 12ft (trying hard to break the habit of gripping my thighs on rope, so had them off to the side today) I’ve never been able to get anywhere on seated legless, so that was fun! A) worked around 115/125 on positioning B) done at 200 C) skipped D) 23:51, did 85# bench, no deficit,… Read more »
Nice work on those seated legless climbs!
Session 2:
A. 115,140,150,165,180,190,210,225
B. 3×3 290lbs
C. 3:45, 3:44 1k row
D. Skipped. tried to do HSPU and wrist bone wasn’t having it. I can bend wrist comfortably but after awhile the bone starts hurting
Get that checked out!
Whats a muscle-up station?
high rings…you have to do a muscle up before you can start doing the dips
Figured, thanks ill knock this out tomorow i need to bench more
Session two
Had a massage earlier in the day so avoided lower body
JT thing Rx’d but not for time
Legless EMOM to make up for this morning
Split jerk technique with 95
Subbed row with 60 cal bike: 2:33-3:25 didn’t do a sprint start on second
Session 1:
A. 65/85/95/105/105/110/110/110#
B. 85/115/125/135/145/155/160/165#(fail jerk)
C. 5:17 RX
D. did 10 legless from seated with L-sit to 10′
Session 2:
A. only up to 145#
B. 215#
C.4:20/4:15
D. done. only used deficit for first 10 SHSPU
Session 1.
A. Worked up to 175. Failed 180 from mid.
B. Up to 245. Grace style.
C. 4:33 Rx. Freaks on here going sub 2…..
D. 7:24 Rx.
Session 2.
A. Up to 285 (95%) form started to break down so stoped.
B. 345#
D. 21 flat at 165 bench…..to say I blew up would be a understatement. By by shoulders and chest.
C. Will do tomorrow only had time for the wod because of class.
S1
3 position snatch
Got up to 245 which was a hard 3 lifts but pretty happy with that weight
Power Clean + Power Jerk
315. 325 wasn’t quite a power.
Metcon
2:02 Went for unbroken and got it.
Ran out of time for rope climbs.
S2
Back Squats
405
Rowing
3:20 – 3:23
21-15-9
Around 20 minutes. HSPU took a long time.
Strong work on the 3-Position work!
Session 2
Rowing first to get loose for backsquTs
3:09 and 3:22
3:09 is a 8 second PR and I didn’t even give it the full effort!
Backsquats done at 375
Yeah!!! Thats a huge PR!! Great work!
Parts of session 1 and 2 as one workout: Session1: B. Power Clean + Jerk. Built up to 87,5kg.(PR in split jerk since I made the change to have my right foot in front) C. Skipped (didn’t want to load my knee with squatcleans today..) D. 5:02min (completed the legless ropeclimbs from seated in 2:35) Session2: D. 24:45min. The combination of the movements got me so fatigued. Had to split up reps a lot on both benchpress and strict HSPU after the first round. Singlets on HSPU on round 2 and 3… Finished with eccentric work/squat for my knee instead… Read more »
Nice work on that split jerk Caro!
Session 2 done first.
A. PR Split jerk 130kg.
B.All done at 136kg
C. Row done and stayed under pace i needed.
D. Did it but only did bench and dips as I had limited time to start the class but will do it again properly tomorrow.
Session 1 done secondly.
A. Built to 93kg on the complex
B. built to 110kg
C. 5:45 on the wod was happy with this, pull ups all unbroken but i am no Siggy yet on the cleans haha!
D. Done 5 legless as elbow is still a bit tender.
Congrats on the PR Kim!
Session 1:
A. Changed to save wrist 1 snatch every 90sec.
115,115,125,125,135,135,145,145,155,155,165,165,175
B. Changed to PC+ FS
Up to 225lbs
* doing jerks in session 2
C. 185lbs 7,5,3 for cleans same for pull ups 21,15,9
6:18
D. No ropes I’m garage did weighted supinated strict chest to bar pull ups
5×5
Session 1:
Rough day today should’ve taken the day off but went in anyway
A. 95/105/115/125/135/135/135/135 (failed at 2″ below knee and mid thigh felt off)
B. 135/155/175/185×5 (rushed these popped off hips too early need to be patient)
C. 7:34 (scaled to 185 still too heavy body wasn’t feeling it and form was off)
D. Got 1 legless from seated and was done after that <- rough day indeed
Nice work getting through everything, even though you felt off.
Session 1.
A) 3 position snatch. Just held the positions. No snatching.
B) 330 power clean and jerk
C) 2:24 RX
D) 3:43 RX legless are my jam
did you tng squat cleans?
First round yes. 2nd round did 2/2/1 then singles
Ah. Looks like i’m going to have to start manning up on wods like this haha way to kill it
You’re not tired. Just out of breath! Body will still work !!
Solid work!
Session 1..
Resting shoulder..giving snatch a miss (rotation to the side bothering so the turn over part)
Did 3 x 3 snatch pulls at 75kg instead
Power clean (jerk dip) worked to 75kg
Wod
5.45..singles on cleans..missed 1
All pull ups unbroken ..
Maybe should have rested your shoulder completely…
To be honest I knew I can’t train tomorrow as I am judging at a gymnastics competition 12 hours so wanted to get something in before the weekend…its just niggling slightly. ..hoping with rest and mobility it will be ok monday ready for another good week of training
I also missed the rope climbs ad I thought that would be pushing it!
For the 3-pos snatches are we holding those positions and then completing the lift once we get below the knew or are we completing the snatch at each of the positions after holding for 2 seconds and that counts as 1rep?
Pause at High hang for 2 seconds, then snatch.
Pause at Mid Thigh for 2 seconds, then snatch.
Pause 2″ below knee for 2 seconds then snatch
Beautiful! Thank you!