A.
Every minute on the minute for 5 minutes
Power Snatch x 5 reps
Rest 5 minutes and then . . .
Every minute on the minute for 3 minutes:
(Squat) Snatch x 5 reps*
Rest 5 minutes and then . . .
Every minute on the minute for 5 minutes
Power Clean x 2 rep + Front Squat
35-49: 135/95 lbs
50-54: 95/65 lbs
55+:
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65/45 lbs *Can land in a power position and rid it down
B.
For time:
30 Chest-to-Bar Pull-Ups
30 Box Jump Overs (24/20″)
30 Chest-to-Bar Pull-Ups
55+: Chin-Over Pull-Ups;Â Step Ups okay
immediately into . . .
Two rounds of:
Row 500 Meters
10 Hang Power Cleans
Assault Bike x 25/20 calories
10 Hang Power Cleans
35-49:
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135/95 lbs
50-59: 115/75 lbs
60+: 95/65 lbs
Today I did class, partnered with my hubby and son (working 2 as 1). 🙂 We did: 100 cal row 400 m run 80 cal row 400 m run 60 cal row 400 m run 40 cal row 400 m run 20 cal row 400 m run Rest 3 mins Then: 10 rounds of: 10 burpees 10 DL @ 135 (men’s rx, but I did the same) Was a lot of fun! Sprints were fast (they feel so light without the vest on!) and rowing is getting more efficient (thank you Shane Farmer!). Am really trying to keep my heels… Read more »
A1 ). 63lbs,68,73×3
2) 63lbs,73 (sloppy) dropped back to 63lbs -tough for me !
3). 65x5x2
B) Rxd. (75lbs). 22:06
Have a great Easter!
A. Emom started this part w 135- by mistake- ouch
B. 14:56 @115 c2b died in second 30 but I think my assbike and rowing has been paying off- did this on assault bike
Last day of Spring Break vacation with my family.
AM-8 Rnds of 50 M swim and 400 m run
5 hours in the car on the drive home – with all the driving I just wanted to get moving.
PM
A1- Pwr snatch EMOM at 115
A2-Snatch EMOM at 135
A3- done
B. Total time. 16:36
Went to CF808 to meet up with Beals and get some training in today! Still on modified work program for the back.
Mobility
A. 20 mins of Glute activation drills to failure
B. E2M for 10 mins:
5 strict press (75-80-85-90-95#)
4 BTN strict pull-ups + 4 regular strict pull-ups
C. Assault bike workout: “Mad Max” (2:1 interval)
Assault bike x 2 mins for cals
Rest 1:30
Bike x 1:30 for cals
Rest 1:00
Bike x 1:00 for cals
Rest :30
Bike x :30 for cals
73 calories total
D. 21-15-9 Reverse hyper with 25#
A: Done
B: 16:18
Work out w The Brosts’ today!!
A. Done 115#
B. 15:16 (115#), (4:20 split after the 30 30 30) ctb vanished to singles
A) did 25kg -knee sore so all from hang and into power today. Power cleans-no squats so 3 HPC’s instead and worked up to 50kgs
Focused on quick elbows and correct receiving position. Ran out of time!
Quieter working day tomorrow so looking forward to a fuller training day!
A: Done at 95#
B: 4:14 for 1st part & 17:24 total
A. Done @95
B. 6:51 for 1st part, total time 19:18
Was there a general guideline for when to do last year’s qualifier workouts or basically they come out and you just do them whenever?
A. Done
B. 9:47,
B. 12:16
Ð’. 18:10