Workout of the Day
OPTIONAL AM SESSION
A.
Three rounds performed at 80-85% effort:
Run 800 Meters
20 Overhead Squats (135/95 lbs)
20 Toes to Bar
B.
Three sets of:
Unsupported Seated Strict Press x 6-8 reps @ 20X1
Rest as needed
GHD Sit-Ups x 10-15 reps
Rest as needed
PRIMARY SESSION
A.
Build to 90% or so of your 1-RM Snatch
B.
In M/F Teams of Two
Against an 8-minute running clock, perform the following:
400 Foot Handstand Walk Relay (100 feet each leg)
immediately followed by…
Each teammate has two attempts to establish a 1-RM Snatch
B.
In M/M Teams of Two
For time:
30 Thrusters (135/95 lbs)
20 Muscle-Ups
20 Thrusters
15 Muscle-Ups
20 Thrusters
10 Muscle-Ups
OR
In F/F Teams of Two
For time:
30 Thrusters (135/95 lbs)
15 Muscle-Ups
20 Thrusters
10 Muscle-Ups
10 Thrusters
5 Muscle-Ups
C.
Three sets of:
GHD Hip Extensions x 20 reps @ 1011
Rest as needed
Primary (had work at night)
A. #130
B. Worked with Jack on HS walks, got done in under 4 min then waited to rest for snatch. got both attempts, can’t hook grip at the moment, bad pain in my thumb from the weekend so made #115, and #125
C. Worked with Cynthia for MU Thruster workout, 12:08, little transition things we could have fixed to shorten time and will work on for future
Optional Session, 3 Hours prior to Primary due to work constraints. A. Worked up to 185 – felt fine. B. As Taylor wrote…We had odd numbers for matching up this part so it was Lisa, Taylor, and myself (Taylor and I were treated as solo guy), finished at about 6:05. My handstand walks are ok at short distances, but I reached muscle failure by the end of the 200-ish feet of handstand walking. I had little time to recover for a heavy snatch. Missed 185, twice. Second attempt was received easily… just lost my balance while attempting to stand out… Read more »
Primary 6pm- A. worked up to 125# was rushed on warm up bc late from work B. 2:56 (each lap may have been a bit short of 100ft but we went with it), snatch: 135# failed in back, think I thought it was going to be heavier, so I knew I could get more so went up to 145# and nailed it! 🙂 C. Team of 3: I tried to shadow Clare while Lisa and her were a pair. Clare crushed the thrusters, I just tried to keep up, and Lisa crushed the muscle ups. Finished in 7 something. D.… Read more »
Primary only (working night shift tonight)
A. 145#
B. about 1:30 for each of my 100ft rounds( realized after first round speed would be my friend. good skill to work on today)
C. Snatch : 1 Rep-completed 150#- felt good
D.12:08- did singles for MU with molly on this one –need to pay more attention coming off rings, controlled so they don’t fly around …
Primary
A. worked up to 150
B. Isaac handstand walked faster than anyone I’ve ever seen before… we finished like he said around 3:15?? i didn’t write it down. I still need to work on my handstand walks.
Then I ended up snatching 145.
C. Tammy/Lisa and i finished around 7:20
Optional (immediately after primary)
didnt get the exact time because of the following class. but i hauled ass 😉 anything with running im always happy.
Primary
A. Worked up to 135
B. Taylor/Jeremiah and I finished about 6:05, hit 130 easy had 30 sec and went after 140 but missed. pull felt awesome but was a bit in front and couldn’t stabilize it.
C. Clare/Tammy and I did about 7:20
D. Done
Optional
A. Clock got reset in the middle but around 19-20 mins
B. Done
A. Worked up to 205
B. We had odd numbers for matching up this part so it was Lisa, Jeremiah, and myself (we treated Jeremiah and me like the solo guy), finished at about 6:05
Hit 205 on snatch really easily, only had about 30-40 seconds to load and go again and missed 220
C. Jeremiah and I did 6:49
Did a couple rounds of the optional, just to get a little more volume in
Primary:
A. 185.
B. Clare and I did around 3:15 on HSW and I did 205/210 on the snatch.
C Mike and I did 5:05.
Optional:
A. Immediately after Primary with Mike.
Primary.
A. Hit 245 felt good mobility was better today
B. Me and Tammy 2:56 on hs walk and I hit 245 sn first attempt barely missed 260 on 2nd, had it locked out but it started spinning sideways and lost it forward ish
C. Me and Isaac 5:05
Immediately after did optional part a and it crushed me