Workout of the Day
A.
Three sets of:
Skin the Cats x 3-4 reps
Roll to Candlestick
online pharmacy purchase paxil no prescription with best prices today in the USA
x 8-10 reps
Single-Arm Kettlebell Snatch x 10 reps (alternating)
40-49:
online pharmacy purchase metformin without prescription with best prices today in the USA
32/24 kg
50-59: 24/20 kg
60+: 20/16 kg
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
Goal is to work up to 95+% of your 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets), complete:
Halting Snatch Deadlift + Snatch
Build over the course of the 8 sets.
D.
40-49
Five rounds for time of:
Run 400 meters
2 Legless Rope Climbs (15′)
50-59
Five rounds for time of:
Run 400 meters
2 Rope Climbs (15′)
60+
Five rounds for time of:
Run 400 meters
1 Rope Climb (15′)
Time Cap: 16 minutes
D. 12:02 – that’s not very good looking the times from last year! I’m guessing I need to run faster because the rope climbs didn’t stop me at all. It’s hard for me doing this alone haha
I completed D. in 15:56 in the morning. HOT!!!
Afternoon…Hang Power snatch and Hang Power clean Every 2 minutes for 6 sets then…
Body Weight Grace with Squat Clean and Jerk @ 128 … 8:53
Warmup
A. No time
B. No time
C. No time
D. 13:25
A) done
B105-145
C)105-150
D) Only did 3 sets Legless – 4th set 1/1/2 legless – 5th set 1 1/2 legless – really suck at legless – hand were really sore on grip.
A. Done
B. 95-150#
C. 95-145#
D. 16:00 (Well this didn’t go quite as planned…My arms felt a bit blown up today after Albert’s beastly 16 min EMOM we did yesterday).
64 weighted strict pull ups yesterday? What could be the problem?
A. Sort of
B and C. I did a 16 EMOM of 10C2B and 12 m Hand stand walks
D. 13:50
A. Skipped, time crunch today
B/C. OHS and heavy snatch pulls for this section
D. 14:37(40-49). Games last year just made cap.
More shoulder work today in Portland, I’m seeing a specialist who seems to be making progress, although it is still bothering me:(
A. Done. KB snatch not easy.
B. 115-140
C. 95-150 ps+ohs last few reps
D. (50-59) 11:18
Nice work Perry!
Thanks Nichole!
A. didn’t do
B. 145-215
C. 135-195 -failed 185, failed 205 by a mile!!!
D. 15:02
Great work making it in that time cap!