Workout of the Day
A.
Three sets, not for time, of:
Dip to Upper Arm Support
x 6-8 reps
L-Sit Hold from Ring Support x 30 seconds
Double Unders x 40 unbroken reps
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Snatch Balance x 1 rep
Goal is to work up to 105% of your 1-RM Snatch
C.
Every two minutes, for 20 minutes (10 sets), complete:
3-Position Snatch
(High-Hang, Mid-Thigh, 2″ below the knee)
D.
Complete as many rounds and reps as possible in 4 minutes of:
Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
Push Press x 10 reps
Hand-Release Push-Ups x 10 reps
(24/16 kg) Kettlebell Swings x 15 reps
40-54: 135/95 lbs for Part I; 115/75 lbs for Part II; 95/65 lbs for Part III
55+:
115/75 lbs for Part I; 95/65 lbs for Part II; 65/45 lbs for Part III
A. Done
B. 115, 125, 135, 145, 155, 165
C. 95, 95, 100, 105, 110, 115x 3, 120x 2…I kept missing the third lift on the last few sets.
D. 2+6 @95, 3+3 @75, 5 @65…those push ups were not fun! May have been bc I did it at 4pm in Texas heat! Great WODs!
a) did 2 rounds
b) 85-135 last one wasn’t good. launched it and rode it down
c) had to skip
d)1+7 snatches@95, 2 +10 snatches @ 75, 4 +3 HRPU @ 75 I must be blind!
Done but subbed handstand walk for D to UAS- approx 50 ft (across the box)- each round
B 185/185/195/205/215/225miss
C. 95/95/105/115/125/135/145/155/165/175 no miss-
https://www.youtube.com/watch?v=_02_-bUr7N8
D. 2 +10/ 2 +19/ 4+32
A. Done. Dips getting easier.
B. Up to 175. Tried minimize hoisting and focus on quick drop
C. Up to 145
D. 2+9 ps @135/3+10 ps @115/4+7 pp @95. Forgot to change out of Oly shoes and missed some DUs. Apparently need to practice this.
A. Tried the dips to support but no go…too much pain in elbow. So instead spent the time mobilizing with band distraction, lacrosse ball work, voodoo flossing.
B. 105-155#
C. 85-120#… These didn’t feel very good today.
D. 2+3 (terrible first round on DUs)
3+1
5+11
Overall just felt extremely tired and sore today! Hope for a better day tomorrow!
A. Done
B. 115-145; stopped at 145 wrist was hurting
C. 115#
D. 1+15, 1+25, 5+16; major meltdown on double unders, not sure why???
A. Done.
B. 115-155, 160f
C. 95-125
D. 2/2+5/4+3
A. Complete except dips to support, serious shoulder discomfort sleeping last night and this am from yesterday. Went light thorough out workout today.
B. Up to 115#. No pain here.
C. Worked with Oly coach on positioning and mechanics for this section. Used 85# throughout. 30 reps in and the shoulder started aching.
D. 3 rounds(75#), 2+10(75#), 6+26(65#). That one snuck up on me, wow, fun times!