A.
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)
B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
C.
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
A. Bryan (10s rest) – 95# x 2, 105#, 115#, 125#, 130#. Christy (10s rest) – 50# x 2, 55# x 2, 60#, 65#.
B. Bryan – 1 rd + 44 reps. Christy – 1 rd + 30 reps.
C. Bryan – Rx. Christy – did not complete.
95, 95, 115, 115, 135, 145
1 round 22 reps…
Felt that the amrap snatches actually helped myou form…focusing on pulling quickly under the bar which I struggle with. Still learning the snatch motion, though…
A. 155-175-175-175-185-185
So many misses all out front
A. Stayed lighter with bad wrist and mobility: Power Snatch 115#, 125, 135, 145, 145, 145
B. Rx: 2 rds + 1 rep
C. Completed
A. Took a week off for family matters hit light snatches
45/55/65/65/65/75
B. 2 RDS Rx + 5
C. Rx
What’s the standard for time to move from a to b on these? is it rest till you feel ready or should it be almost immediate?
a. 95 – 145 by 10# Squat Snatch. This was a PR For me. I’m real slow getting under the bar but once there can stand it up alright.
b. 1 rd + 30 using the small 25’s on this instead of bumpers slowed this down I think getting all the way to the ground
c. Rx’d
A: go to 57.5 kgs
B: 1 rounds + 25 reps @ 30 kgs
A) 95/105/115/125/130/130
B) 2 + 3 with 75#
Forgot about C. Will do tomorrow
Part 2 (mini):
100 DUs
1 set 10 alternating pistols
36 modified HSPU’s
A) Skipped. Shoulder still not ready for heavy snatches.
B) 2+11 RX
C) Done RX
Cleans are always a good option!
A. 95, 115, 135, 144, 155, 155lbs
3 reps ea round 10 sec between.
B. 1 round 42 reps
C. All planks as Rx’d
Great job today!
Did my PRT today. (Considering I have run outside the programming I was super happy). Had one of the PT work on me and she crushed me so I went light and easy.
A. 75/85/90/90/90/90- snatch form was Jacked likely because of the work I had done.
B. 1+44RX went super slow since my snatch form was all wonky
C. Skipped lack of food kicked in.
Yeah bodywork can make you bejankety for a day or two. Glad you took it easier.
95, 95, 100,100, 105
2rds of Amrap
Finished the core. Great Monday!
Happy Monday!
A: 55, 65, 75, 85, 85, 95 (tied my pr from the floor for 1 then missed the 2nd, so did hang snatch for the last 2)
B: Went rx but extremely slow (prob too slow) since I’m not a snatch master: 1+27 at the 8 mins, but finished out Rd 2 since I was past my hard part.
C: completed, I added in a :30 hollow hold after the side planks too.
Nice addition!
A. 95; 105; 105 (bad technique all around) 95; 95; 95 worked on technique. Need to work on getting faster under the bar and hip thrust
B. Rx 1 + 24 broke open new or closed alveoli
C. Rx
To work on getting under the bar faster, try tall snatches. For the hip thrust, watch this video: https://www.youtube.com/watch?v=JtEmR32v1lg
Kettle bells, Olympic drive, got it!
A. 135,155,175,185,195,205 squat snatch
B. 2rds + 14
C. Forgot about this will do later.
Also did an office obstacle course. Fun time.
Office obstacle course? Do tell!
Rope climbs, wall climbs, carrying odd objects in between, etc. It was fun. Sucked starting right after the wod though but we made it. Lol
A: Up to 45kg
B: did part b from Fitness with 24kg KB and 14kg DBs – 2 rounds and 10 reps
C: Rx
Great job! Cute new pic!
A )135-145-155-165-165-165
B) 2 Rounds Plus 1 Rep
C) Done
Awesome!
A) 30kg, 40kg, 50kg, 50kg, 55kg, 55kg with a lot of failures on the last 2 sets
B) RX : 1R+11 reps
Nice, Jorge!
A. Up to 125 (able to pop into squat now)
B. 1 + 36
C. Tried to go straight witjout