Fitness:
A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec
B.) 14 Min AMRAP
7 KB swing
14 WB (20/10)
21 Walking Lunges
28 Mountain Climbers
Performance:
A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec
B.) 14 Min AMRAP
7 Snatch (95/65)
14 WB (20/14)
21 Walking Lunges
28 DU
Competitor:
A.) Back squats – 6×2 @ 85% – Pause 2 sec on each rep
Do not use bounce, stand up from a dead stop in the bottom
B.) 14 Min AMRAP
7 Snatch (135/95)
14 WB (20/14)
21 Overhead Weighted Lunges w/1 kettlebell
28 DU
C1.) Strict press 5×5
Pick a challenging weight and use for all 5 sets
C2.) 5x(10-15) GHDs or 1 min plank
Results to comments!
Performance
A. 125#
B. 4 + 33 – snatches @ 55#, 14# WB, mix of singles and doubles
A. 6×2–175-185-190-195-200-200 with 2 second pause on each.
B. 4+10 Snatches at 65#, 14#WB, double attempts, and singles. blue KB OH lunges.
C1. did dumb bell strict press with 30s, 35s x2, then 40sx2..
C2. Done 5x 10 GHDs.
Performance
A. 95-135-185-215-245-245-245-245-245. Missed the 2nd rep of the last 245 – think I was just getting tired. Pauses felt pretty good today.
B. 4 rounds + 14 reps, Rx weights, combination DU/SU (as many doubles as I could get in a round + singles). Thought the 95# snatches would be the tough part, definitely was the walking lunges. 14x wallballs is kind of an evil number too, because you’re tempted to do them unbroken.
Great workout!
Sport:
A. 145-165-175-195-205(x1)-195
B. 3+14. – snatch @ 95#, OH KB lunges @ 44#.
C1. 85-85-80-80-80
C2. 15-15-15-15-15