PERFORMANCE
Warm-Up.
One set of:
Assault Bike with nasal breathing only x 3 minutes
Followed by…
Two sets of:
Frog Rocks x 60 seconds
PVC Cross-Bench Pull-Over x 60 seconds
If working on the Performance track, complete two sets of:
“Three-Position Snatch Complex”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
If working on the Fitness track, complete two sets of:
Kettlebell Single-leg Romanian Deadlift x 6 per side
Cossack Squat with Kettlebell Goblet Hold x 6 per side
Then…
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 80-88% of 1-RM Snatch
immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump-Overs (24″/20″)
Severe food poisoning Sunday night, so did this Tuesday 6/14
A. 195/205/210/215/215/215…225/225/230/230
B. Rx 1:47/1:56/2:14/2:22…not surprisingly when you only eat liquid food and didn’t keep anything down from Sunday…you don’t have much of a tank. Hope everyone is doing well.
1:50, 1:51, 1:55, 1;46 RX
I was short on time and working muscles, so just did B
2:15, 2:13, 2:16, 2:18
Hurt!
135-185 (felt good so went for and missed PR @ 200)
All 4 rounds 2-25-2:45
Sub 20” burpee box step overs
A. 135-137.5-140-142.5-145-147.5-152.5-155-155-157.5 off of 170#
B. RX 2:03-2:04-2:12-2:17 on echo bike
bike times 1:03-1:00-1:03-1:02
had a bit of extra time so from the competition program C.
3 sets
15 bss right leg
rest 30
15 bss left leg
rest 30
30 banded hamstring curls
25# dbs/ red band
nice leg pump
It’s been awhile since I’ve snatches for sets like this, and it showed!
A. Up to 125 then I failed a number of attempts at 135.
B. Done with 30 rower cals and 25 burpees (all done in my basement)
3:27, 3:33, 3:42, 3:51
155 – 185, 185 – 200
2:00, 1:47, 1:53, 1:51
Daaammnn! Fast! Great job 🙂
A. 135-175
B. Time left: 1:46, 1:54, 2:07, 1:56
Just did Snatches on Friday so opted for the fitness version..wow 🔥💯 A. E2M for 18 min (3 sets) 16 DB Death March @ 3011 – 25# DBs 75s Horse Stance Hold 8 Batwing Ext @ 3232 B. E4M for 16 min (4 sets) 15 Cal AB – 1:14 / 1:12 / 1:10 / 1:10 12 BBJO Round times – 2:35 / 2:29 / 2:20 / 2:21 ***Note to self and anyone else. Don’t rest or try to “shake out” the legs between AB and BBJO…it doesn’t help, it only wastes time. It’s going to feel just as bad with… Read more »
A. First 88% & second 92% of 1RM
B. Rx 1:37-1:33-1:43-1:52
Holy Hell Andrea…did you even ride the bike..just kidding..these are some OUTSTANDING times, absolutely killed it! 💥💯💪
Thanks Candy, I had a couple of bad days last week, but today I was feeling great! I hitted the bike in about 0:55 each round and then I jumped over the box like a grasshopper (pretty tall, so easy job for me) 😀
Wow..15 cal in 55s is definitely not happening for this ol lady..I’m also vertically challenged (as those of us less than 5′ like to call it)
First workout in 2 weeks (vacation and post Murph recovery 😂 – yes I did it a week late).
A: Not sure what my PR is now but used to be 140# 🤷🏻♀️. Worked off 115#.
2*92, 2*95, 2*100, 2*105, 2*110
B: Echo bike
3:20, 3:17, 3:10, 2:59
Goal was sub 3 on the last one and I barely made it (but made it indeed!)
Great one to come back to Morgan..nice work!!
Part B. Subbed row
Practice very fast touch and go burpees for last 2 rounds.
2:36
2:30
2:26
2:16
Great work Shan!
A. Couldn’t snatch this morning so
Three sets of:
Tempo Shoulder Press x 10 reps @ 20X1 (65, 70, 70)
B. RX’d on Echo bike
2:49, 2:44, 3:05, 3:17
The last two rounds get really hard!
Great work Lee! Oh you betcha those last 2 rounds got hard..I kinda thought the last 4 rounds sucked!