Workout of the Day
A.
Three sets, not for time, of:
Muscle Up x 3-6 unbroken reps*
Handstand Walk x 15-20 meters
L-Sit Hold x 30-45 seconds
*If you don’t have muscle ups yet, please do muscle-up transitions x 3-5 reps from a box.
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
Goal is to work up to 85+% of your 1-RM Snatch.
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+
D.
Four rounds for time of:
400 Meter Run
9 Power Snatches
12 Box Jumps (24″/20″)
15 Toes to Bar
40-49:
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135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs; Box Step Ups are allowed
A. Done
B. Worked up to 225.Beat old PR by 20. Yeah baby!!
C. Snatch – 135-205…failed 215
D. 18:16
A. Done
B. 95-145#
C. 95-140#
D. 16:40
Slip n slide afterwards…this is awesome! I think they need to have these at the games in the athlete recovery area!!!
A. 3 MU/best ever hands stand walks/:45
B/C. Still trying to keep my shoulder healthy. Snatch balance to 105#, then 4 sets of OHS X 3, up to 130#. Heavy snatch pulls x 3, 4 sets up to 145#.
D. 16:49. Subbed OHS for snatch.
A.MU 6/6/6
HSW- 15meters unbroken x3
L-sit 30sec x 3
B. light work
C. up to 175 focused on form
D. 17:28
E. waters slide cool down- wooohoooooo
Warmup
A. singles, 10′ hs walks, L-sits :30
B. 115-150#
C. No
D. No
Was overly tired today do to lack of sleep and work . Decided to bag today and make it a rest day.
Great job recognizing that was what you needed today!
A. Done.
B. 95-155
C. 95-155 ps+ohs last few sets
D. 17:30
Nice work Perry!
Thanks Nichole!