A.
Four sets of
5 Seated Box Jump
15 second Assault Bike Sprint
Rest 60 seconds
B.
Build to today’s 1-RM Dead-Stop Front Squat
Followed by…
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
C.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
D.
Three rounds for time of:
7 Burpee Bar Muscle-Ups
14 Thrusters (135/95 lbs)
E.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
F.
Every 2 minutes for 6 minutes (3 sets):
45 Seconds of GHD Sit-Ups
On the road. Dropped in.
Warmup…
A. EMOM10
1. Tempo FS 5311 x2 reps @ 73% #225
2. 2 Rope climbs
B. For time: 11:06
50 KBS
50 Box jump 24”
50 DB C&J
50 Burpees
A. Done
B. 335 lb
C. 125/125/135/135/145/145/155/155/165/175/175… lb
D. 9:40
E, done
F done (23 GHD in the 3 sets)
A. Done (9:25) (24″ Box)
B. 65 kg
C. up to 35 kg (didn’t felt so smooth today, so kept working for a while on my technique with low weight and went later up to 35 kg)
D. scaled to: 3 Rds of:
– 7 Burpees and strict pull ups
-14 Thrusters (30 kg)
Time: 8:32
1.Rd. 2:52
2.Rd. 2:53
3.Rd. 2:46
E. 3 Sets with 8 reps of Romanian DL (50 kg), No reverse Hypers
F. Done
Worked as well on my Pull ups. Did some weighted pull ups with 4 Kg 4 Sets 🙂
A. Done
B. 305#
3×3 Dead-Stop FS @ 275#
C. 65-175#
D. 8:02 Rx
E. Skipped
F. 3×20 GHD Sit-Ups
A. Done
B. 225 RM
C. 105, 125, 145, 165
D. Done 10:09
I’ve to scale at 115 the thrusters
E. Done
A. Done
B. 295#
Deadstop front squats got me light-headed
C. Up to 175#
These got my heart pumping! Kept failing the 2nd rep of 175#.
D. 11:17 RX
E, F. Skipped
It’s been a tough week of training, just hasn’t been sleeping enough. ?
Hopefully you can get some better sleep this weekend! ??
A done
B 1RM 110kg
3×3 front Squat 110kg
C % basead 80kg Build to 78kg ????
D RX 10’19”
E and F Done
Solid day of snatching! ??
A. Done
B. Didn’t have the set up today. Did 255 paused then 255 across
C. 115/145/155 then built to 185 for 2. Felt fast today.
D. Box was closed in the snowstorm so went to Goodlife – had to sub some stuff. Did: every 4 mins: 50 DU/5 single arm thrusters each arm and 25 foot handstand walk. Increased thrusters by 5 each round till failure
E. Skip
F. Skip
Good job getting in what you could! Stay safe in the snow storm!
3 years in the program and 0 repost on IG :(!!!!!! I get a new Snatch Pr 225lbs I take the 15 emom to warmup.
Yeah!!! Huge congrats! now you’ve posted you need to keep it going!! Please do so so we can track your progress and help where we can!
A. Done
B. 310
C. 135/150/175/195
D. MACC 20.3 yesterday so I skipped.
E. Done 135 and pull throughs
F. Done 19/19/19
Team happy with how they’ve performed so far l?
A. Done
B. Up to 130Kg
3×3 @ 130Kg
C. Scaled to 10 min. This was a real challenge for me because of my shoulders. Probably should’ve scaled weight more and done all 15 min.
1-3: 60Kg
4-6: 65Kg
7-8: 70Kg
9-10: 72.5Kg
D. 7:30 Rx; loved this after a not-so-great part C.
E. Done with band
F. Done with Vups; no GHD.
You’re kind of workout for sure! Now to get your shoulders healthy enough so you can enjoy some snatching!
A. Done
B. 325
315 3×3
C. 135×2/155×2/175/185×2/195×2/205/225×5
D. 6:30 RX
Thrusters 8-6/7-5-2/9-5
E. Done with band pull thru
F. 23/24/21
Did Wednesday’s yesterday
B1. 115×4, 125×4, 135#x4
B2. 140×3, 145×3, 150#x3 JG OHS
C. 150x2x2, 160x2x2, 170x2x2, 180#x2x3. Skipped 7th set
D. 105#x5x3
Today:
B1. Built to a 225# DSFS
B2. 225#x3x3
C. This got a bit messy. 85×2, 90×2, 95×2, 100×2, 105×2, 110×2, 115×2, 120×2, 125×1,f, 125×2, 130×1,f, 130×2, 135(f), 135#x2
D. 9:53 @ 95#
F. 18, 19, 21 GHD sit-ups
Have a head cold, so I’m gonna rest up this weekend.
Still managed to get some good work in! Look after yourself this weekend and I hope you feel better come Monday!
Stormed stayed today, so managed to get a blend of Wednesday’s missed session and today’s training in between feedings this AM/PM:
AM
1. Today’s primer with box jumps done
2. Built to 135 dead stop FS, then 3X3 at this weight
3. EMOM X15 / 2 snatches = 75-80-80-85-90-90-95-100-100-100-105-105-105-110-110
PM
1. Wednesday’s push press 3X5 @85
2. Wednesday’s deadlifts 110-135-150-160-170-180
3. Today’s WOD scaled down to 45# bar and burpee pull ups to 8” above reach (that sucked) = 6:15
4. GHDs scaled to 3 X 30s side plank (L+R)
I’m toast. Happy weekend!
Finishing the week strong. Good work! Enjoy your weekend!
Big days work!! ?
A) 24” box
B)155# could have gone a tiny bit heavier but decided not so I didn’t compromise form
3×3 @ 155#
C) 75/80/90
95/100/105
110/115/115
120×3.
D) 10:05 rx slow on thrusters today upper body was tight.
E) 105x 3
110×3
F) 20/20/20
It was a tough workout on the upper body. Way to get it done!
A. Done
B. 310# + 3×3 @310#
C. 165×2/185×2/205×2/225×2/235×6/240×1
D. 7:30 Rx
E. done
F. Done: 18/20/23
Good work today!
A. Done
B. Up to 235# / 3×3 @ 235#
C. Up to 170# (no misses)
D. 7:19 (with 95# thrusters)
E. Done
F. Done
Solid days lifting!
Finally starting to get a little strength back now I just need to make sure I stop losing weight lol, been eating a ton and can barely keep it on
Get those calories in!!
Started the day with the class workout: Team of 2, i go you go style: 25’ amrap 3 wb (9kg) 3 kb swing 24kg 3 cal bike erg 1 person works through, then 6-6-6, 9-9-9 reps etc. A like to join to class, fun times Then… A) skipped B) did “normal” pause front squats, because i thought this dead stop was that 😀 up to 125kg, then legs were just dead and couldn’t squat one into that weight, so skipped the normal squats. Looking forward to try out these dead stop squats later. Afternoon then… C) up to 85kg, failed… Read more »
Fun days work!
A. Done
B. Up to 115kg
Then
3x3x115kg
C.
50-55-60kg
60-65-70kg
70-73(missed 2nd)-73kg
75-78(missed 2nd)-78(missed 2nd)-78-78-80kg
D. 9:06 50kg
E. Done
F. Done
Came back strong after those misses!
A. Done. Max RPM 85
B. Only 165lbs! 175 wouldn’t budge. Big yikes!!! My max front squat is 220 but the last time we tested it was 210. Feel like this needs some improving
C. Up to 135lbs (95% ?)
D. 10:43 rx Just a little slow on the thrusters
E-F. Done
Let’s get that squat back up Caitlin! Great work on the snatch!