Workout of the Day
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A.
Three sets, not for time, of:
Dip to Upper Arm Support x 6-8 reps
Roll to Candlestick x 8-10 reps
Handstand Walk x 12 consistent steps (work on an even hand placement)*
*Have a partner spot you for the 12 steps if you don’t have handstand walks consistently.
B.
Every minute, on the minute, for 6 minutes:
Muscle Snatch x 1 rep
C.
Every two minutes, for 16 minutes (8 sets), complete:
Snatch from 2″ Below the Knee + Snatch
Build over the course of the 8 sets.
D.
Five sets for times of:
5 Hang Squat Snatches
10 Chest-to-Bar Pull-Ups
15 Box Jumps (24″/20″)
Rest 60 seconds
40-49: 135/105 lbs
50-54: 115/85 lbs
60+: 95/65 lbs; Chin-Over-the-Bar Pull-Ups; box step-overs allowed
A. yes- sort of – candlesticks are not happening
B.up to 135#
C. did up to #175- no miss then because Cheryl did and extra complex I felt obligated and hit #185 after the EMOM
D. did step ups for most 1:32/1:45/started linking the snatches 1:27/1:30/1:31
Nice work Albert!
A. The dip to upper arm supports were a no go so subbed with ring dips.
B. 70-95#- no pain
Yay for no pain!!!!
BTW – Maui is beautiful! Wish you guys were here!
We actually are going over to Maui next week! Malia’s team has a tournament! Where are you staying this time?
Marriott Ocean Beach Resort – it is gorgeous! I am just FRIED with this Hawaiian sun haha!
A. Solid
B. Up to #165
C. Up to #175
D. 1:05/1:15/1:05/1:10/1:15
Felt okay I was really tired today for some reason…
A. Done
B. 115-145#
C, 96, 105, 115, 125; stopped knee felt weird
D. 1:10, 1:26, 1:24. 1:24, 1:13; some swinging on pull-ups cased me to slow down. corrected by the end.
Extra DU work..