A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)
Build over the course of the 10 sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups
A. Bryan (clean and jerk vs. snatch) – 115# x 2, 125# x 2, 130# x 2, 140# x 2, 145# x 2.
B. Bryan (clean and jerks 35# dumbbells vs. snatch, 15# plate and 36″ max hand HSPUs) – 1 round + 65.
Workout from 5/23
A: gymnastics work 3 rounds
MU progressions
Pistols on box
L sits 40 seconds accumulated
B: 105lb
18
Felt a twinge in my back and stopped. Shoot.
I guess I will see how it feels in the am.
That sucks!! Hope it feels better today and wasn’t anything major
Oog. Not so good. I’ve got that stick up the butt walk going on. Looks like I will be out for a while.
That’s too bad…. I hope you recover soon!
Sorry about the back Ryan…I know this was a couple days ago…how are u doing?
Ok. Taking a few days off to heal. Watching regional action and dying to get off my butt. Better safe than sorry.
I think it is time to go get my back checked out seriously. As my fitness has improved it seems to protect my back better but the underlying issue is still the same and as I increase weight and intensity I am always on the edge of the injury. Not sure what to think since surgery makes me nervous but if it is something correctable then it would be worth it.
A: 95#/105#/115#/125#/125#/125/135#/135#/135#/135#
B: Worked on DUs for 5 minutes, then did as prescribed. Got 2 full sets, then to 2DB snatches. Being bad at DUs is so annoying.
C: 3 sets: 30 flutter kicks, 20 sit-up wall balls, 10 4-count reverse sit-ups
Great work Jared…keep working on the DU’s they will come! I need to go back to doing my 10 round drill…(10 rounds max ub DU’s each round with 30s rest between rounds)
A. 10 m EMOM +25lb vest: 10 ring push ups, 10 ring rows
B. 3 rounds + 42 reps RX
A. Warmed up with OHS up to 105# x4 Snatches 1.1: 85-95-105-110(missed 1)-110-115-115(missed one)-115-120-125(missed 1 but 5# PR for 1RM) Loved how I was able to be explosive on these today and how solid my feet felt on the landing. Still catching way high but happy with the progress B. Modified: 4 rounds + 14 reps 40 DU 20 alt single arm db snatches 55# Strict ring dips (rd 1&2: 10 / rd 3&4: 8) Felt a pain in my right hand when I warmed up for hspu whenever I put pressure on it so was going to switch to… Read more »
Nice work today, still 4 rounds with the ring dips is impressive.
Thanks Michael! You kicked ass on this one
Congrats on the PR! So much volume…hmmmmmmmmm!
5 rounds heavy bag x 3 min. 30’se rest
75-165. Failed at 175
3 rounds. Double unders are weak right now
Nice snatch work today.
A. 55, 65, 75, 85, 95, 95, 95, 100, 100, – arm was starting to bend with fatigue, so called it at 9.
B. 3 + 68
Kipping HSPU
C. 15 strict pull ups
20 UB butterfly pu
7 SHSPU!!!!!!!!
So excited! I couldn’t believe it when I got one, then I did two more. I found that if I pushed up as soon as I felt my hair on the mat and not come off tension, that I can do them!
Amazing progress Janelle!
Great job Janelle!!!
Yes…that’s the deal with shspu…seems like the more fatigued I am sometimes…the better I can do them because I stay all tight and tense.
Late WOD today at 100deg?
Solid numbers!
Thanks Joey, I hope that hand gets better soon.
It already seems to be better today. I think I’m going to do some of that wrist mobility drill on all 4s… should be fine by monday
Solid snatch numbers today. Impressive.
Thanks, first time in the 180s in a while
Did yesterday because I didn’t want to miss out on that one.
A. Paralette progressions and shoulder taps from handstand holds… Those are much improved.
B. I didn’t try to set any records here… Paced it…as Rx.
16, 17, 14, 14, 14
C. Shoulder mobility work. Saw some progress today! Able to overhead squat with dowel rod while maintaining good overhead position. Rod was over mid foot. This is a big deal for me.
Glad the shoulder mobility is working…keep at it and you will see amazing results!
Anika
A. 65/75/85/95/100/100/100/105/110 (failed on first, got the second/110 (got the first, failed on the second!)
B. Done with pike pushups
4+45
Nice work, that is some nice speed on the DU’s
(Anika)
Thank you! You too!
Super strong and fast Anika!
Felt good today
A. worked up to 165 for 1.1, missed 170 twice – got to forward on my toes and could not sit back and catch it.
B. 4 rounds + 3 Rx’d
Ended up doing fitness today and glad I did.
Did B with 35 LB DB
10 min AMRAP
20 push press
20 alternating snatches
4 + 13
Ouch. Push press was brutal
Snatch 75 to 145 for 3 end
B 1rnd + 40+20+7
Snatched 60/65/70/75/80/85/90/95/100 missed first one….. Took a rest, made seconds one
Metcon –
DB 25kg and HSPU with 2 ab matt.
3 rounds + 5 HSPU
Now off to see Solo! What a day!
Awesome B, enjoy the film!
Nice work today, way to finish strong on the snatch. Enjoy Solo, looking forward to it as well.
Day of Rest.
B. DUs & SHPU !!!!!! Shoulders and more shoulders
Did fitness today
A.
1- 8 reps with 30kg DBs
2- 20 reps with 20kg
3- 6 reps
B. 2 + 25 with 16kg DBs
Took me a while to recover from this one.. “Fitness” is definitely not easy ?
Catching up on yesterday.
A. Pistols, wall-facing handstand hold and banded muscle ups practice. Gave new red thin band, can’t quite get a strict L sit muscle up with it, but very close.
B. Scaled from 62.5kg to 50kg. Didn’t feel on top form today despite rest day yesterday. Just pleased to be able to do the bar complex unbroken each round.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Time to do complex & burpees
0:46 18
0:54 15
0:58 15
1:04 14
1:08 14
Nice work going UB James! That was hard in those last 2 rounds for me too. Also very cool to see progress in the strict muscle up
Thanks, i just wasn’t going to put the bar down. So glad i scaled! You got through so many burpees, really impressive performance.l Lots of banded chest to bars lately seem to have really helped with the MU work. Good luck today!
Nice work, that is some speed on the METCON.
Thanks Michael, looks like you smashed today’s!