A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)
B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)
A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)
B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)
A. Bryan – 115# x 2, 125# x 2, 135# x 2.
B. Bryan (strict dumbbell shoulder presses vs. squat snatches, 35#) – 8:11.
A. 50/55/60/65/70/75kg was room for another set i think next time will start higher.
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups
13 round and 12reps RX
I did my first hang clean which was pretty exciting. Worked up to 105 (with Lindsey watching so I didn’t die) but I felt good about it.
B. 25 Cals on Airdyne
50 Lb Snatches… forgot the B. Can’t forget about the B.
AM. Seated Press
5×8 @ 115
A. Single arm Hang Clean + Clean
6 sets
135, 145(f clean), 145, 150, 155, 160
Had a hard time balancing the bar today in the bottom of the catch in the clean from the floor. I think I was pulling to one side on the second pull.
B. Later tonight hopefully
A. 135-145-155-165-170-170-175 (PR for hang clean). Felt like the fastest pulling under I’ve ever done, getting more comfortable with it
B. Tried some single db OH squats with low weight and I don’t have the mobility required for this movement yet so I performed db power snatches instead and used 65# since the reps/rds were low. Heaviest I’ve used for this movement and it was perfectly challenging. Ran on treadmill, lost some time there
10:04
Have a great night
Decided to take the day off and mobilize/rest. Super sore from yesterday and Monday…. oh and Sunday too. 🙂 Will probably hit it later in the week.
Great decision Janelle! I might do that tomorrow 🙂
A. Built to 185
B. Scaled to 45 lb dbell power snatches. Worked on form of squat snatch before round. 8:23
A.
85, 105, 125, 145, 165, 185(f) – hang snatch to full squat and could stand up, just failed all together on clean. Legs jello from 70 thrusters yesterday!
B. 10:30
Woah dumbbell squat snatches! Did it with only #10, never done before and felt awkward, definately slow transition between arms as I tried to figure the movement out! Awesome though – would love to do those more, made you really focus on punching to the ceiling and midline stability.
A. 155/175/185/195/205/215
B. Scaled to 50lb db (heaviest I’ve got). 7:02. All UB snatches and runs around 1:40
Definitely need to work on left side mobility. Struggled to get a decent catch on my left the whole time
A. Up to 195….205 (f)
B. 8:04
C. Bench press and ghd sit-ups
A. Up to 145 x 1,155lb x5. String 1.1 w/out rest in between.
B. Kind of rx. 55lb. Almost full squat but not quite. 13:10
First time doing squat cleans in about a month when my finger starting barking at me…didn’t go as planned, but patience girl!! A. 55#, 85, 95, 105, 115(could not hang clean, took several tries to get 1 UGLY squat clean) B. 7:51 400m Run 12 – 20# Alt DB squat snatches ***first time doing DB squat snatches, was not able to safely use RX weight, so I decreased the weight by 5# until I got to something manageable that I could build on. Couple of things I noticed… **my left arm had trouble going to full extension while squatting **my… Read more »
Great job today!! We all need to be patient sometimes I feel ya. The single arm OH squat position is so hard, I can’t wait to achieve the mobility to do this movement. Concerning the lifters, I think they help with ankle mobility but since your heel is off the ground a little is it possible it makes the OH squat position more demanding on the upper body? I’ve been using my metcons lately instead of my lifters for these OH squat movements and it feels a litte easier to get into position with my poor thoracic mobility. I’m not… Read more »
A. Up to 165, felt tired today so didn’t push too hard.
B. Bench press up to 155 – just started working on this as it is a weakness of mine
C. Power snatches instead of Squat snatches, 55# DB. 11:36.
A. 135, 155, 175, 185, 190, 205 (f) followed by (f) followed by a (f)…….. – I “Tin Cupped it!”
B. 9:20
Scaled to 55# DBs but Power Snatch (just didn’t have to OH Mob to do safely)
A. 135/135/155/185/185/195/205 x 2 — felt light and should have started at 185.
B. Having a little shin splint action so instead I worked on some overhead squat RNT.
Day behind, so here’s yesterday’s:
A1. Back Squat: 225 x 10 reps @ 3011
A2. Weighted Pull-ups: 45/55/65 x 3 reps
B. 15 Minute AMRAP
– 10 Thrusters (95lbs)
– 10 Pull-Ups
Rx: 6 Rounds — I worked out late last night and had no juice 🙁
A.
80kg/90/95/100/105/110
B.
8:02
Scaled DB Squat Snatches to 15kg
A. 225 all 6 sets, this pushed me today.
B. 7:36
C. 6min Plank
A. 205/220/230/240/250/260 and tried 270 but failed. Legs and biceps are sore from yesterday.
B. 7:57 55# db but power snatches (I fall behind when I squat with one db). I shouldve used heavier Db or do more reps.
C. Extra core exercises
A. 205, 225, 235, 235, 245, 255(f), 245 from floor only…
Have gotten much better at dropping under weight but that third pull still needs work.
B. Taking it easy…back needs recovery and so does my calf which is not yet fully recovered…so I did this at a slow pace…
A: 55/55/60/65/70/75kg
B: 11:03 – subbed 500m row for run and did power snatches