A.
Five sets of:
Double Kettlebell Overhead Squats x 2 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed
Build to the heaviest set you can safely support with good mechanics. The goal is to hit more than you did on April 1.
B.
Every 2 minutes, for 24 minutes:
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+
C.
Ten sets of:
Back Squat x 2-3 reps
(all sets between 85-90%)
Rest 3 minutes between sets.
D.
Complete as many rounds and reps as possible in 10 minutes:
10/7 Calorie Assault Bike
Ladder of 9-15-21-27… of:
Power Snatch (75/55 lbs)
E.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Kettlebell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
A. up to 60 lb
B. 95/100/105/115/125/130/140/145/150/155/160/165(failed)
C. 275
D. skip
E. 2 sets
Short on time did:
C. 3 at 295 across
D. 10 cal row + 10 db snatch 55#
10 rounds in about 13 min
A. kB 53 lb ??
B. Up to 195 (200 failed 2 attempts)
C. 2 reps 365 lb all sets
D. 76 reps
E. Done
Was a bit MIA last week due to sickness/travel, back again for this week. Today got to gym late bc of work so was in a rush: A: Still have a ton of work to do but big improvements in my positioning. Up to 26# B: Up to 120#. Had a not great snatch day, happens. C: 190# X3 for 10 sets no belt. Not long ago sets at 190# were debatable as to whether I would be able to hit it or not, and today the squats were moving. I’ll take that as my win today. Out of time… Read more »
Good to see you were able to train today. I hope this week is a little less stressful and you’re able to get to the gym
B: Up to 275#, 285(f). 285 was close, but form fell apart at higher weights.
C: 2 reps for each, ran out of time: 345-365×4-375-365
D: Full class, started on snatch. 3 snatches into round of 39. Muscle snatch, shoulders got tired first.
E: shspu
A. Done
B. Up to 255 was not doing too hot on these
C. Done with doubles at 405
D. 5 snatches on the round of 39
E. Done mo or less
Actually got in the gym today!
A: done, first two sets with 8kg kb, last 3 with 12kg
B: had to skip because wrist still hurts too much to go snatch grip overhead
C: all done at 315, this is lighter percentage but it’s my first backsquats in I can’t remember how long
D: no time
E: no time
Missed a fair portion today but just happy I was able to get in, first Monday in the gym in a month.
Great work getting to the gym today! Hope this is a sign of good things to come
A.) All sets at 53#
B.) Struggled something awful in the catch today, so I did 10 quality reps @135#
C.) 355# x 3 for 1-4, 365# x 3 for 5, x 2 for 6&7, 375# x 2 for 8-10
D.) 6 reps into 27. Need to work on pacing the bike better.
E.) ✔, added GHD situps and extensions each round too.
Good day of learning Don. Now it’s tome to apply it!
B) up to 265
Hadn’t hit that in a while and was happy, missed 275 twice, was under it, but not close
C) 365 for doubles across the sets
D) 8 snatches into the 39 reps
(5+18)
Knee looks like its feeling better!! Nice work hitting 265lb.
Zak did some work on it, I had some body work on it and actually prioritized recovery. Who would have thought. 300 is next…
Had to squeeze this in pretty quick due to travel
A- done
B- worked up to 185 (90%) in just a few sets
C- 365x3x5 and 385x2x5
Then off to the airport
Safe travels!
A. Done. Light
B. 175. 195 miss. Real bad day
C. 275 light
D. 4+15
A 16Kg KB across all. Used this as part of my warmup and shoulder opening.
B. Up to 80Kg; stopped thereto be safe today.
Felt my way through this; shoulders felt good and sequence was smooth and relatively quick. Overall happy, second week of good snatches for me. I’ll keep feeling my way through and slowly increasing weight over time.
C. 161Kg(85%) x3 reps across all 10 sets
D. Subd row, no bike. 5 rnds + 3 cal
E. Done
Strong and healthy, I like it!
Been training hard lately, but school busy as heck.. going to try and post more often!
A) done with 45# KBs
B) up to 255# hit 97% of lifetime PR.
C) worked at 385#.. all sets difficult lol
D) 173 fun wod!
E) done with some hip mobility work too
Awesome to see you still have been training hard even with a crazy school schedule.Great work hitting 97%. looking forward to seeing a PR soon!
A. 70# still working on getting the 36kg KBs above my head haha.
B. 135/155/165/175/185/207/212/220/227miss/227miss/227miss
C. 325#
D. 4+13 Rx
E. Done
I want to see a video when you do!
A. Done up to 20# DBs
B. Worked up to 120 and stopped there. That’s 88% and every lift felt solid.
C. Started at 125 and worked up to 175# over the 10 sets with alternating sets of 16 DB curls / 15 banded tricep extensions between sets. Squats felt alright today, except the very last rep (but of a strain feeling in my left abdomen …noting not to go heavier than this in future for now)
D. Hubby used the bike, so I used the rower = 9/15/21/14 snatch @ 55#. Broke these up to keep the HR manageable.
Hope your abs are ok for tomorrow’s work and your biceps and triceps are ok after all those curls and extensions ?
Looking forward to it!
A. 10 x 10m Sprints
B. 60/70/75/80/85/90/92/95kg (missed) … coming off travel was happy with the way 95 felt… fully believe if I was fresher I could’ve hit 100
C. 160/170/175/180/180/180/180/180/180/180kg
D. Out of time
E. Out of time
Definitely want to hit D & E later this week overall this felt good just not at 100% coming off 5 days of travel. Looking forward to a solid week.
Pretty damn good session considering 5 days of travel. Make sure you dial in some extra mobility after what I presume was a lot of sitting around.
Will do! Thank you
A) done, this was so hard lol first time doing it. Stayed at 8kg per arm for all 5 sets.
B) 85-135, missed 140lbs 3 times…..
all time 1rm is 150lbs
C) did 2 reps at 205-210lbs, happy that I had no hip pain just gotta get back to stronger legs. Had to stop squatting for 3 weeks cause of hip. So just happy to be back squatting.
D) did class wod. It was a hard 25min emom
Good to see you back squatting Amy!
B) Up to 175 (95%) with a couple of misses at 180. Videoed my lifts and I let the weight pull me forward when it gets heavy, causing me to be too much on my toes and jump forward a bit. Something to work on.
C) Did four sets at 285×2, almost died, then went down to 265×2 for the other 6 sets
D) 123 reps (1 snatch in the round of 33)
Keep that barbell closer and sweep it back. I like haters “knuckles down” cue https://www.instagram.com/p/BFFcY7ECN6B/?utm_source=ig_share_sheet&igshid=14gwzs7kmorlg
B. Up to 245, missed 255.
C. 335 for 2 across
D. 4+31 (21/33)
E. Done
A done w/14lb KBs
B. 65/70/75/80/85/90/95(NR)/ 90/90/90/90
C. @ 160lbs
D. 9/15/21/27/13reps I LOVED THIS ONE!!!!!
Congrats on the PR Amy!!!