A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every minute, on the minute, for 4 minutes:
Snatch Balance x 1 rep
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 93%
*Set 8 = 1 rep @ 96%
C.
Five sets for times of:
20/15 Calorie Assault Bike
25 Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
Rest 90 seconds
D.
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed
A1. 65 75 85
A2. 95 105 110
A3. 115 125 135 145
B. 2@140 150 160 170 175 180 185 190x 190x
C. 20 cal row / 26 alt db snatch 55# / 15 ttb
3:14 3:09 3:11 3:18 3:18
D. 3×8 single leg hip thrusts, unweighted
Great workout thanks!
A. SN PPR 105 for 3 sets then 110 for 2 sets
SNB 70
B. 75/75/80/85/90/95/98/101(NR)
C.
A.) 45/55/65, 75/85
EMOMx4- 125/135/145/155
B.) 160/170/185/195/205/215×4 miss, successful 5th/220×2 miss
*Not a good snatch day. I dont usually attempt a weight more than 3 times but the attempts were real close, bar locked out overhead, sitting in the bottom, oscillating around trying to find a strong position to stand. Same thing happened on my first attempt@220, called it a day after the second miss.
C.) R1-2:36
R2-2:39
R3-2:40
R4-2:51
R5-2:54
Total time (including rest)-19:40
D.) Complete.
A, up to 115 for 3/ SB felt lil slow @125
B. Up to 170#
C. 2:57 (runner), 3:01 AB, 3:02,(runner) 3:23 AD, 3 (runner) Rx
D. done
B) up to 160lbs
C) 26:40 total time RX
D) Done
B. Up to 115 which felt great. Then failed 120 3 times…one day I’ll grt out of my head and just snatch.
C. 3:07, 3:30, 3:23, 3:53, 3:58 Rx. Rounds 1,3,5 done on AB and rounds 2,4 done on the skill mill runner thing wiht resistance.
D. Done
B) up to 255, barely missed 265, had 275 overhead, but got soft on the arms.
C) 1:36 fastest and 1:52 slowest
A. Done
B. Up to 100
C. RX 2:17/2:25/2:56/3:28/3:17
Round 2 and 4 on the Skillmill with resistance. Round 1/3/5 on AB.
D. Done
A. Done
B. 105/110/115/125/130/135/135/
C. 3:28/3:00/3:15/3:27/3:30
1st, 3rd, and 5th round done on level 5 of the skill mill runner. Round 2 and 4 on the assault bike.
D. Done
A. Done. Modified because of shoulders. OHP, snatch pulls, power snatch.
B. 50/50/55/60/65/70/70/70Kg
Stayed at 70. Felt decent.
C. Subd 20 burpees, no bike or rower.
2:28/2:28/2:30/2:42/2:55
…and ?? Pukey the Clown came to visit after this one. ???
D. Done
Damn good work!! Way to push these intervals!!
A) 45/45/45/55/55; 95/115/125/125
B) up to 190 and did it 4 times. Instead of pushing the weight I wanted hit some good reps
C) 2:13/2:20/2:40/3:32/3:39 – first round came out moving quick and died off a bit
D) Done
Pushing that pace on the first two!
A. 45/45/45/55/55; 95/115/125/125
B. Up to 210
C. 2:25/2:21/3:01/3:13/2:46 – alternated between 25 dB Snatch and 25 dB s2oh since I missed yesterday’s fun. Ttb unbroken.
D. Done
2:21-3:01?! Those should all be sub 3 🙂
A) 45/95
B)195/205/225/235/245/255 miss /267 ✅
C) no bike
5 Rounds
30 Air Squats
12 muscle Snatch 95#
15 t2b
Rest :90
*no idea on time bike UB Snatch
A) 45#
65#
Technique work on snatch balance
B) 135×2/145/155/165/175/180/187# (fail)
C) 2:27/2:29/2:47/3:00/3:15 RX…..ouch
D) Done
Close but no cigar on those last two ??
A. 35/40/45
50/55
55/65/75/85
B. Snatch + hang snatch practice for competition next weekend
Up to 115
C. 3:52/3:45/3:43/4:12/4:31 total 25:57
A.) X5 35,45,55
X3 65,75(only 2)
Balances 105,115,135,145?
B.)70% 105
75% 115
80% 120
85% 130
90% 135
93% 140
96% 145 ?
C.)
5RFT:
15 cal row
25 DB snatches
15 T2B
3:21, 8:03, 12:42, 17:14, 21:42 (then I did the math to see what each set was)
3:21, 3:14, 3:09, 3:02, 2:58
What changed was I was focused on have no rest from rowing to snatches and I’m pretty happy with the outcome.
D.) ✔
That math is hard!
Especially after you do high intensity intervals!
A)
up to 75
Up to 119
Up to 199
B) 179 up to 235, missed 96% @ 245
C) times, the 3rd-5th sets, after the snatches just got right on the T2B, helped a lot first two rounds took a breather before getting on the bar. Not a good idea for this triplet.
2:32/2:53/2:52/2:45/2:29
Looks like you sandbagged the first few ?
Pace master…? Or sandbag?…sandbag!
A. 45,65,85. 95,105. 135,155,175,195.
B. 170,170,180,190,200,205,210,215.
C. 2:54,2:59,3:06,3:21,3:47. As T2B went, so did pace.
D. Done.
B) Powers 130#-175#
C) 3:00, 3:30, 3:45, 3:57, 3:41
D) Extra Mobility Work
A) 45, 55, 65 then 75, 75 then 95, 105, 115, 125
B) 125×2, 135×2, 145, 155, 165, 170, 175x, 175 (felt pretty good, should have tried for a PR)
C) 2:54, 3:07, 3:16, 3:40, 3:59 snatches unbroken and T2B were 9/6 each round. Felt like I slowed down on the bike and the rest before the T2B on rounds 4 and 5.
D) done
Solid day of lifting Dan!