Fitness
A. Every 90 Secs for 5 Sets
4 – 6 x Deadlifts
30 x Sec Plank (Palms)
B. 10 Min AMRAP
20 x Russian Swings
10 x Close Grip Push-ups
Performance
A. Every 90 Secs for 5 Sets
Snatch
1st Set – 3 @ 60%
2nd Set – 3 @ 75%
3rd Set – 2 @ 80%
4th Set – 2 @ 85%
5th Set – 1 @ 90%
B. 10 Min AMRAP
10 x Hang Power Snatches @ 95lb/65lb
10 x Close Grip Push-ups (Advance Dips)
Sport
A. Every 90 Secs for 5 Sets
TNG Power Snatch
1st Set – 5 @ 135lb/95lb
2nd Set – 3 @ 155lb/105lb
3rd Set – 3 @ 185lb/125lb
4th Set – 2 @ 195lb/135lb
5th Set – 2 @ Max Load
B. 10 Min AMRAP
10 x Hang Power Snatches @ 115lb/85lb
5/3 x Muscle-up + Dip
-Post results under comments
Performance
A. 65-95-95-115-125
B. 5 rds (dips)
Performance
A. 40, 45, 50, 55, 60
B. 6+5 Snatches @ 35lb, push-ups mostly knees
A. Done- max load 145. Slight pause in between reps, but very brief. Second rep was ugly, but got it up there.
B. Done 4+10. Arm burner! But MU felt really good today!
Practiced DU after.
A. 75, 85, 95, 105 and 135
B. 5 + 13 @ 65lb
A. 55, 65, 70, 75, 80
B. 5 rounds @ 55# and pushups
Sport:
A. 95-105-115-120-125
B. 3+12 (took too much rest between MU at the beginning. 2nd dip felt super easy).
Snatches. 95 105 135 145 155- pr!!!!!!!!
4 rounds at 95
Oly class tonight, great work on snatches. Working on getting down in my squat further. Thanks so much Nic…you are so encouraging.
Also did DUs. The pointers on the posted video really helped, got 50 in a row!
A. 60-75-80-85-90
B. 6+11 at 55# (working on hang power clean form).
At home WOD
A. R/L 8 Strict KB Press @ 30lbs
3 x 10 DB curls @ 25lbs
3 x 15 close grip push ups
Considering it was snatch day, I didn’t want to miss out on those, so I tried the RKC Snatch test… 100 snatches in 5 minutes at 16kg…..Did it in 4:09!!
Back is feeling much better than last week!!!
100 straight legged sits ups
50 reverse GHD
Performance
A. 95-115-120-125-135
B. 6 rounds, @65#. Snatches were actually the limiting factor this time. The big accomplishment though was that I did all 6 rounds of push-ups unbroken – the close-grip push-ups, bench presses, and the dips have really paid off, I don’t think I’ve ever done 6 rounds of 10 push-ups unbroken ever.
5 sets of 5 tng at 85—did more reps since I am keeping all weights lighter now. Felt good. Practice muscleup felt ok but once I was tired I kept failing. My right shoulder sucks….I feel like I can barely do a dip on it. Maybe it’s tight.
Wod: 2 sets of 10 hang snatches with lots of failed muscleups in between, snatches felt easy at least.
A. 35, 45, 55
B. 4 rounds – started with 45, then went down to 35. This WOD was more challenging than I thought.
A. 135, 165, 185, 205, tried 225 for 1, but missed it….felt pretty good, thought I got it high enough, got under it, but just couldn’t keep it above my head.
B. 7+3 performance rx @95 (push ups)
B. Fitness 4 + 14. Pushups from a bar.
Performance
A. 65, 65, 85, 85, 95
B. 6 rounds….2 rounds @ 75 and 4 rounds @ 65lbs. with pushups.
Kept it on the light side to work on my form…..trying to get rid of my “hitch” at position 1.
Performance
A. 65, 80, 85, 90, 95
B. 4+17 @ 65lbs. Stopped using the hook grip half way through because I thought it would be more comfortable… wore my forearms out and went back to the hook grip. Not doing that again! 🙂