A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
A. 95, 125, 145, 145, 145
didn’t have it today and I was being called inside…so I decided not to push it beyond this.
3×10 strict pullups on my 3″ diameter yoke bar; 2 sets super deep ring dips and As, Ys, Ts
A. 55/60/65/65/70/70/75/80
All squat snatch finally felt good
B.
20 WB @20# to estimated 10’ Target
Squat snatch @65#
11:43
First time doing WB in like 6 months only have 20# so it was brutal
C. Mobility x20 min
Nice work Britt…I couldn’t imagine using a 20# ball to a 10′ target…the 14# is rough for me!
A. High Hang Sntch + Hang Snatch (left arm) OT2M x 16 (8 sets) 65,75,85,95,105,115,125 (F)x2 Was close on 125 so went for a Snatch from the floor. 125 would have been a 5lb PR and part A felt really good. I missed it 3 times. It was coming off the floor nice, but I was just missing it. I was underneath it, but couldn’t quite lock it out. I think the bar was too far in front. And I really need to focus on being more patient on the pull. B. Subbed 5x 135 Thruster for Snatch 8:03 C.… Read more »
Nice one Chad! Very fast B
A. Rx and majority sets at #185
B. Temp got up to 70s after 30-40 last few days so I did B from the 7th.
15mAMRAP: 400m run, 8 SPull ups, 12 S.HSPU. 4 rounds + 200m
First 2 rounds unbroken then HSPU fell apart.
A up to 125 high hang was limiting
B subbed 45# thruster 15:30
Dropped in at a box while I’m traveling for work. Here was the WOD:
A. 20min to build to heavy double 3 sec pause clean. Pause below knee then full clean
Worked up to 205. 2nd rep was tough to stand up but movement felt great
B. 5 rounds for total time of:
30 call row
Rest 1min
Rx’d 10:22. Tough to keep the pace on the later rounds. Tried to stay above 1500cal/hr
Up to 135 than kept going full snatch up to 155 #5 pr
B. First round at 115 rest at 95 as I didn’t feel like I would get good reps
9:41 quads were smoked
Nice PR man! Great job!
Thank you Chad!
Congrats on the PR Dustin!
30 min mobility! A. High Hang + Hang snatch (lots of work between high hang and hang) BB, 45,50,55,60,65,70(didn’t like how this looked or felt),65 B. 13:15 20 WB @ 14# to 10’target 5 Hang Squat Snatch @ 55# ***Made sure the snatches were good form even made myself go back to hang and back to high hang a few times on many reps. Those 10′ WBs SUCK…doesn’t anyone realize that’s more than twice my height…but I did them! C&D just because C. 3 Rounds 10 – weighted hanging hamstring curls @ 14# 10 – Roll to candlestick D. 5… Read more »
Amazingly productive session, all of this work on technique will pay dividends in the future!
40kg up to 80kg
RX 13:20 – cardio felt horrible after a weekend stag do
Anika:
A: 65-75-85-85-90-95-100(f)-100
B:16:09 – I probably should’ve done less weight on the snatches to get a better time, but I had it in my head to prove to myself that I could squat snatch 95 25 freakin’ times!!! It was slow, but I did it 🙂
GREAT effort Anika…way to stick with it!
(Anika)
Thanks Candy and Joey – you guys are the BEST!!!
Very impressive, way to go!
A. Up to 80 kgs split snatch. High Hang PR?
B. Modified: squat snatches to OHS 7:45 #ubroken.
A: 65-75-85-95-95-95-95-95 (drilled technique… I struggle to balance on the catch)
B: Karen: 9:50… first time doing Karen. Really proud of the effort. Really tough mentally!
Happy hump day, everybody!
A) 95-105-115-125-125-125-135-135
– struggled on the high hang snatch
B) 11:13 Rx
– squat snatch felt good, should have cycled them faster. UB on WBS
Today was intense A) EMOM 12′: 1. 20 DUs 2. 1 SHSPU Rx called for 50 and 6, scaled down to make it doable in the number of rounds we were targeting; I was only able to keep up the HSPUs for 3 rounds then I switched to 2 negatives @50X1; took me two rounds of DUs to get in the sweet spot were I could just knock them out confidently. B) Back squats, percentage based with 2 min rest between sets: 10 Reps – 70% – 105 kgs 8 Reps – 73% – 110 kgs 6 Reps – 77%… Read more »
Lots of work today!
Nice job on the DU / SHSPU man, sounds like progress!
A will be retested next week, I hope to be able to do 25/1 at least into four rounds.
Sounds like a good achievable plan, let us know!
I think the squats looked great…but I’m not the expert…a ton of work Jorge!
A. Up tot 70kg/155lbs (I think that’s a 5kg PR on the High Hang) B. 9:45 with Power Snatches at 135# Wall Balls al unbroken, Power Snatches quick singles and tried to keep a OT2M pace which worked out quite nice. I’m still working on getting more consistent with Squat Snatching for higher volume reps, I start loosing my balance real quick when I’m fatigued. So opted for PS to keep the intensity of the workout intact. Accessory Every 30sec for 10min (20 sets): 1 Elevator Ring Dip (1s at top-1s hold half way down-1s hold in bottom and the… Read more »
I like the accessory work Steven…Great work today!
Just to clarify, part A is 2 snatches, 1 from H.hang, then 1 from hang correct.
You got it
A. Squat Snatch Complex (OT2M):
105, 115, 125, 135, 145 (f – HSS), 145 (f – HSS), 145, 150
… bit of a mess this morning … Captain Quiet was on the scene so modified B to lessen the clammer …
B. 5 RFT: 20 WB / 5 – 115# Power Snatch
7:29
I’m glad someone is enforcing the age old tradition of working out as quietly as possible… you wouldn’t want others to think that exercise involves hard work and heavy weights.
Not to mention interrupting people’s “shows” in the treadmill farm …
This place does not sound worthy of Chris M
I second this!
This reminds me of the manager of the old franchise gym I used to train at who would ask people to “Not deadlift right now” because he and his staff were in a meeting.
Haha are you serious?!
Picture of said Captain Quiet? Hahaha. Bummer he was out and about today.
Super fast B!
That’s some amazing work for a hush hush environment…that would not fly for me…I need the music load and I’m quite certain the f-bomb comes out of my mouth often!
A. Up to 155
B. Need to clean up my form from the floor so:
5min EMOm: 5 squat snatch 95#
3min EMOm: 3 squat snatch 115#
C. Karen: 150WB – 6:47. Had planned on just doing 100 to make up for B, but I finished at 4:07 and said, why not? 30/20/20/17/13/15/15/20
Finished with a plank tabata
Why not indeed … nice work.
Arms and legs started shaking around 120, it was nice to few that kind of fatigue, it’s been a while.
That is mental toughness!
Lots os squat snatch volume 🙂
I really like what you did with B! That C took some will power lol… Nice work man
“why not?”……… karen…. why not karen…….
This made me laugh.
Thank you for posting that coffee recipe with the collagen and coconut milk. I was taking my collagen after my workout…well today I made a 6oz cup of coffee and added coconut milk and the collagen and downed it just before heading out for today’s workout…it really did help keep me moving. I don’t workout right out of bed like you do…but since I get up so early and cant get to my workout until afternoon..it seemed to give me a boost.
I kept that in mind too and can’t wait to give it a try
Thanks goes to Michele, I’ve been using it for about a year. One can never have enough coffee!
Monday’s:
A. “Jackie” – 11:05
1000m row
50 thrusters RX
30 banded pull ups
B. Done with Bulgarian split squats, hammer curls and tricep extensions. Shoulders are fried from yesterday’s work and thrusters today so I knew HSPU weren’t going to happen today (sad because handstands are my favorite!!)
Awesome work Lindsay!!
Awesome job on Jackie! How did you like it? 🙂
It was SO hard but I loved it! I also think I can do kipping pull ups with some more practice.
Jackie is a tough one…way to stick with it and I bet the next time it comes up you will not have to use that band. Great work Lindsay!
Good morning, everyone…
off script. need to give shoulders a break from all the OH in last week.
A. Emom x 12 (4 sets of each)
8 bent rows 135# with 1 sec hold at top
10 back extensions with 2 sec pause at top
12 ghd situps
B. Emom x 20
odd 20 Cal row
even 15 box jumps
Nice one Chris!
I bet that EMOM get rather spicy towards the end, even with your rowing skills!
It did get real toward the end. Especially the BJs.
20min emoms are not easy, good work!
Thanks. Stole it from Khalipa’s Emom of the Day.
Did you tell everyone about your huge deadlift PR in the competition?! Whoot!
Haha! Not so much. I’ll let you tell them. It will give you a chance to showcase your programming!