Warm-Up | Performance
Two sets of:
Run x 200m
Ring Rows x 10 reps
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
B.
Five rounds for time of:
6 Overhead Squats*
12 Pull-Ups
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
A. 95-105-115-125-130f-130-135-140-145-150
B. rx at 115# 13:02
should have been 11:30 ish and blew up at 8 du in the last rd
1. 45-55lb
2. Banded pull ups, 30lb, rx du
A.
95/115/125/135/145/155/165/175/185/195
B.
9:55 w 135 lbs
C.
Fitness strength piece
A. 75, 85, 95, 100, 105, 105, 105, 110, 110, 110
B. 8:09 w 85lbs
Pull ups UB except rnd 2 when I had a weird grip on the bar.
A.
135/140/155/175/170
175/180/185/195/205
B.
10:05
@175
A. 105
B. 10:53 RX 85lbs
75/80/85/85/90/95/100/100/105/110x lbs
8:39@100lbs UB OHS
17.5/20/22.5/25/27.5/30/32.5/35/37.5/attempted 40 (missed) kgs
11.18 – 22.5kg, banded pus, 30 sgls, max dbls
A. 60/65/70/75/80/85/90/95/100/100 kg (220 lb) PR
B. 11:00 80 kg
185
7:58 @155
A. I worked up to 100# on the complex on set 5; failed the snatch on set 6 @ 100#; and stuck with 95# for sets 7-10.
B. 11:54 RX with 85# OHS
up to 55kg
16.17
Up to 205
7:30 Rx at 165