Workout of the Day
FIRST SESSION
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A.
Two sets of:
25 Unbroken Power Snatches (85-95/65-70 lbs)
Rest 60 seconds
Rest until fully recovered, and then…
B.
Build to your snatch opener.
C.
For time:
250 Meter Handstand Walk
When the clock reaches 5:00, then…
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ desired opening weight
Be sure to note how many of the attempts were successful.
SECOND SESSION
A.
Four sets of:
Run 600 Meters @ 105% of ideal 1600 Meter Pace
Walk 200 Meters
A) @65# :50, :55
B) warmed up to 150
C) was short by 25ft, then 150, 150, 150, 150, 155.
Not feeling myself this am A. Both & 65# :40 and :43 probably should have done 70# B. Built to 135# C. About 25 ft short of finishing which shook me up a bit D.135(f/f/f/135/f) uhhh ya that tells you how bad things went shoulder hurt durin warm up and just wasn’t strong today Traveled about an hour to get on a TrueForm actually it was a curve 1 mile: 7:59 Rest 2 min 1/2 mile: 3:51 Rest 2 min 1/4 mile: 1:48 I’m feeling pretty confident this won’t shake me up too bad won’t be running sub 7 like… Read more »
First session
A. Both at 95# ub
B. Up to 225
C. PR at 2:35 (with the run)
D. 5/5 @ 225… might decide to open higher
Second session
All 4 took 2:07
First session:
A) :54 at 65lbs. Went up to 70lbs and couldn’t hold on to the bar 12/8/5. The second set killed me!
B) built up to 125.
C) got 50ft. These are getting better but still a big weakness.
Got all at 125. Then went up to 135 (90% of my max) and got it. These felt good today!
Second session:
3:00/2:30/2:25/2:21
A. Done at 95# :57/ dropped at 18 dammit but picked it up right away 1:05
B. Done
C. 1:46ish first 125 UB, then fell twice on second set
D. 215/215f/215f/215f/215f- this was extremely mentally draining. Nothing worse then missing snatches you should hit
Session 2
Did this on a wood curve ( basically something as true form) this was the first time running on one of these. Holy hell it sucks!! Did anybody else feel it in their glutes as bad as I did. Any advise CJ?
A. Done with 95#.. Times were 1:00 and 1:05
B. Worked up to 220
C. Only made it 200ft in 3 minutes but that’s better than last time.. I have to turn around multiple times which gets me, I think I’ll be better off when only having to turn the one time.. 3/5 snatches at 220, I’m getting comfortable with this weight as an opener.
A. :49, :54 85lbs (i was struggling to get 75lbs UB for 25 after the first set so happy for some improvement here)
B. 215
C. 1:57 (intentional drop twice on the way back, started with the 125′ run)
made, miss (feet crazy wide), made, made, made
AM track session: 2:13/2:10/2:10/2:10
PM:
A.
B.
C.
Those UB snatches were nasty! Nice job holding on, on the second set!
thanks mayra!
A. 54secs,54secs w/95# all power!
B worked up to 250
C. 2:31,235fx3,235,235
A) 70 lbs at 1:06 & 1:07
B) lost a lift behind and really aggravated the shoulder back up. I’m probably not snatching again until the event…I just can’t risk it :/
C) skipped
D) on a true form – 3:20, 3:16, 3:18, 3:18
oh noooooo! sorry to hear about your shoulder. hope it heals quickly!
A: 51 and 57 seconds with 40kg.
B: Done up to 120kg.
C: Did 250 feet and then hit all lifts on the min at 120kg. Missed a lift in minute 2, but got it right after. SÃ¥ either 4/5 or 5/5.
A1: Done.
250meter HSW and not feet?