PERFORMANCE
Warm-Up.
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Followed by…
Three sets of:
Jumping Pull-up x 4 reps
Barbell Kang Squat x 6 reps
Barbell Thruster x 8 reps
Then…
A.
Every minute, on minute, for 12 minutes:
Power Snatch from High Hang x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
55-70
3+13
I did March 8 as well.
A. Deceit metcon done with 44 lb kb
6:16
B. Max strict pull-ups: 11, 8, 8, 7, 6
Max strict T2B: 9, 7, 7, 6, 5
I didn’t do bench press having done 100 HR pushups yesterday.
A. 65#
B. 3+4 rx
A. Up to 5kg
B. 4 + 1 with 50kg (not 60)
Nothing posted for March 14, so did March 8th WOD
A. Deceit – 8:05
1000m Row – 4:25
100 foot double DB OH walking lunges @ 25# DBs – 30/30/30/10
B. 3 Sets – Max Reps
Bench Press @ 85# – 11/10/8
Strict Pull Ups – 7/6/5
Good work today as always! I followed in your footsteps here!
A. 65, 85, 85, 95, 95, 105, 105, 115, 115, 125, 125, 135
B . 3+2 yuck no room for toes to bar, did knees to elbow x20
A.
65, 75, 75, 75, 75, 80, 80, 80, 85, 85, 85, 85
B. RX 3 + 9
Those snatches got heavy!
Off script today getting back into it. It rained and snowed here today, and I didn’t want on a damp floor.
4 rounds
1250m row
25 hr pushups
25 kbs 80 lb
29:52
A. 65-65-75-75-85-85-95-95-105-105-95-95
B Did at 95# low back is lit up for no reason in particular so staid light. 4+2 snatches
A. 4 sets @ 95, 5 sets @ 105, 3 sets @ 115
B. RX’d – 2 rounds + 7 snatches + 2 T2B
39th birthday today, feeling strong!
Happy birthday and great work on the workout!
Happy birthday! Enjoy your last year of 30. I turn 40 next month. 😭
A. 70/75/80/85/85/90/90/95/95/100/100/100
B. 4+2 RX :snatches in 1-2 sets, T2B in 3-5 sets
A. @ 75#
B. 2 + 4 Snatches RX
A. EMOM for 12 Min
Power Snatch from High Hang x 3 – all @ 55#
B. AMRAP 7 min – 3 Rounds + 18 reps
7 Power Snatch @ 70# – broken into 2-3 sets
14 T2B – strict all UB