A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
A. New PR up to 135lb.
B. 75lb kb. 1st rd only did 11 SHSPU. rest was as rx.
2nd rd 25 kbs, 10 SHSPU. Rest was as Rx. 3rd rd as RX but went over about 15 sec.
Running behind.
A. Every 6min for 18 min.
500m row
30 KBS #70
15 Strict HSPU
Done, handstands were rough
B.18.0 again. 5:03. Slower than my first attempt.
C. 2×20 Bulgarian split squats
2×20 single arm row
Late to the party here
A) went up to 60kg which is where I’ve been hanging around for far too long
B) rx
Between 1.22 and 1.10 left of the clock after each round
Did yesterdays as Sunday night, we had a plumbing related emergency and were up all but four hours of the night. A. Was dubious about my chances but it went really well. 4:11 PR old time from Sept was 5:01. The butterfly pull ups are a game changer. 11/10, 8/7, UB 11/10, 10/5, 6/3 – fell apart a bit on the last round of pull ups had a hard time getting my rhythm, but kept flopping about until I dropped at six and reset to get the last three. B. BSS – 25, 20 – 25 was way too aggressive… Read more »
Congrats on Fran…that’s a GREAT time Janelle! Weren’t those BSS’ the real deal?!!!
Thanks! OMG. I was like, why is this so hard?????!!! ?♀️?
A) 75/80/85/90/95/100/105/110/115/120/125/125/130
B) Did this with friends
used 53# KB, and did 10 SHSPUs each round. Finished between 3:30 and 4:30 each round
Nice work on the Snatches Michael! It’s always fun to do a metcon with friends!
A. High hang snatch 2×6
65, 65, 75, 75, 80, 80
Hang snatch 4×1
85, 90, 95, 105
Snatch 3×1
115, 120 (f), 120(f)
120lb is 1RM. Was feeling good, but just wasn’t happening today.
B. OT6M x18 min
Row 500m
40 KBS @24kg
15 seated Press @95
4:05, 4:45, 5:22
Last round went out the door. First round was unbroken but slowly started to lose it.
One of those days!
Nice try on the Snatch PR Chad…you’ll get it next time!
Thanks Candy! And good memory
So full of work that I wasn’t able to do double session yesterday and had to train late today: A) For time: 21-15-9 Thrusters and K2Es. 50 DUs after the 21 and 15 rounds. Time: ~12:30. Rx called for T2Bs and 100 DUs, but I wanted to conserve the air to beat the timecap of 15′ and 100 DUs is still out of my reach for fast wods. Still super happy with the result. Split the sets in 13/8, 10/5 and UB on both movements, DUs were done in sets of +10. B) 4 Rounds of: 10″ hollow 5 tucks… Read more »
I’m liking that B and want to borrow it today….so that’s 10 hollow rocks? The alternating leg sit ups…is that done with one leg in the air?? This is 4 rounds no rest…correct?
Thanx Jorge!
either 10 secs of hollow hold or 10 hollow rocks, one leg in the air (like one leg V situp). 30 secs rest between rounds, the timecap is 5 minutes
Awesome. ..thank u Jorge…I’ll let u know how it goes!
A.) (65,65,70,70, 75,75) (80, 80 90,95) ( 100, 105, 110)
B.) subbed hspu with standing db press at 25 lbs dbs. 24kg bell for swings. Around 4:20 each round. Swings 15/15 each round
Nice work Ryan!!
thanks candy! You too. And good memory on the name.
Missed out on Fran yesterday, couldn’t get a 2nd session in. This morning another Invictus Strength session and now finally got around to it
« Fran » goal sub 5:00 (previous time 5:55 in sept)
Time: 4:53
Thrusters UB-10/5-UB
Pull ups UB
Thats as close to going UB as I’ve ever been. Im destroyed… but feeling great! Gonna go have a blast playing volleyball now
Have a great night everyone
That’s amazing! The gains u are making are remarkable Joey! Soooo happy for you!
Thanks! Just trying to keep up with you lol
Way to go. That’s incredible.
Thanks! Awesome work getting a PR too yourself!
Way to go! That’s a heck of an improvement. I have to do it this afternoon… Blah! I remember it hurting A LOT! I keep telling myself, that I won’t have to move fast. I can just coast through it… 🙂
That’s exactly what I told myself too… paced it and kept breathing, I’m pretty sure that’s the worst I’ve ever felt after a wod today, it took me like 30 minutes to recover lol… but I made it! You got this!! Push through the pain and reach that goal
It hurt so bad!!!! My lungs felt like they were bleeding! But I guess that means I did it right. ???♀️
Wow! Amazing improvement that’s impressive great work!
I bet if we charted your progress on a line graph it would be too steep to climb.
Hard consistent work seems to be paying off! Thank you
Backsquats up to 305×3
Than did box squat 4×6 and 1×14 @225
Fran
Rx 3:49 a minute off my pr chest cold won the battle today took me three times that time to recover fun times!
Soooo that’s the key to going sub 4:00…I have to have a chest cold…who knew…
Nice work Dustin!
That’s funny the key for me when I went sub 3 was never drop the bar on thrusters rest in front rack that clearly didn’t happen today! I was telling a friend at work today what a beast you are by the way
Thanx Dustin…but I’m no beast…I just eat, breath, live my gym time..it’s the #1 priority in my life beyond my children…everyone in my life knows that anything that interferes with my workout regimen is a deal breaker!
You still destroyed it man… way to go!
A1. 65×2/75×4
A2. 85×2/95×4 both felt good
A3. 95(f); 95(f) 45×2 snatches and pigeon pose will be part of my daily warmup.
B. Scaled this by 20%
400 m row 1:23/1:21/1:28
24 KBS at 32 kg UB/ 19-5/5-5-7-7 ugh
12 SHPU (not) 10/6/4 was all I could eek out and got capped each round. PR warrior yesterday and humbled old man tonight
Great job getting after it!
Thanks Mike looking forward
Humbled old man…what…u showed up and put the work in…way more than I can say for the majority of the population. ..way to push through Jay…hold ur head high!
Thank you Candy! Today’s WOD was written for you!! Go kill it.
Great job today
A Power version started at 75# went up to 145 but failed last rep at 155
B Subbed 50SDHP for 500m row
1st round done, 2nd round 10HSPU, 3rd 9HSPU
did 2HSPU + 9 pike push up after the 18min to compensate
Great push to finish up strong Philippe!
A1. HHSS x 2 – 35#, 40,45,50,55,60
A2. HSS x 2 – 60,65,70,75
A3. SS x 1 – 75,80,85
Love doing this sequence…made the squat snatches feel really good…still work in progress, but felt very comfortable.
B. RX – 4:19, 4:22, 4:39
Row – 2;08,2:10,2:17
KB swings all UB
SHSPU – 10/5, UB, 10/5
***my little legs are done…quads, hams, calves, and even my butt are soooo tight and just plain tired!
Squat Snatches
A.
HHS – 95, 95, 100, 110, 120, 120
HS – 120, 130, 140, 150
S – 155, 175, 190×2 (fail) I was trying to get a 5# PR. Snatches are not what I would call a close friend of mine.
B.
RX – 5:10 (American swings), 4:35 (Russian swings), 4:44 (15 American & 15 Russian swings). I was trying to find the right combo. Man, I am slow with Amercian swings.
Nice work Jose…those American swings at that weight is the real deal!
impressive work Jose, you moved great with those 32 kgs
A.
I hoped I could use this session to PR my snatch, much like the clean session last week…not so! Hit highest % on the high hang and hang lifts,which felt really smooth,but they didn’t translate into strong lifts from the floor, I barely lifted any more from the floor than from the hang.
Will try below the knee next time to try improve transition.
B.
4.01 (1.47 row, swings UB)
4.34 (1.49 row, swings UB)
4.43 (1.53 row, swings 15+15)
SHSPU sub was L sit kb press at 16kg each hand
Holy row times…nice work James!
Nice!
A. 55kgs. I get scared when going under the bar.
B. Subbed to 10 hspu, 4:00, 4:40, 5:10. Last round did 5 with kipping.
Used 28kgs
Nice work Fernando!
Thank you Candy. I have a power snatch PR of 65kgs. But I’m trying no yo go power but squat. I really need to get the ability to not get scared and put myself under the bar.
A. Up to 85kg/187lbs (5kg/11lbs PR)
Thats two PR’s in two days! I’m liking this week so far haha.
B. Done as Rx’d. R1: 3:57 R2: 4:54 R3: 5:58
Barely finished that last round, SHSPU was completely gone.
Congrats on the PR’s!!
A1. 75#x2
A2. 95#
A3. 105# / 115# / 115# failed
B. First round did only 6 HSPU
2nd and 3rd, switch to seated press at 30#: 4.30
Rows were at 1:55.
My leg is still bugging me from the soccer game last Tuesday so I am taking it easy.
Those are some GREAT times for taking it easy…nice work Jeremy!
A1. 95×2, 105×2, 110×2
A2. 115, 125, 130, 135
A3. 145, 155, 165(f)x2
B. 4:16, 4:30, 5:08
Great work Dave!
A- 115-125
155-170
185-215 focused on speed and really getting my head through on the catch
B- 3:30/3:50/3:57
Wow…HEAVY work and SPEEDY B…awesome Colton!