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Jenn
Fitness
A. EMOM – 15 Mins
10 x Russian Swings
B. 5 Rounds AFAP
10 x Weighted Sit-ups
10 x Push-ups
Performance
A. EMOM – 15 Mins
Pause Snatch @ Knees
On your first pull (shins to knees) pause three seconds at the knees redistributing your weight from the middle of the foot to your heals. Make sure you’re in proper position (Knees pushed back, shoulders over the bars, hips hinged back, hamstrings should be loaded).
B. 5 Rounds AFAP
10 x T2B
20 x Russian Swings @ 1.5 pood/1 pood
Sport
A. EMOM – 15 Mins
2 x TNG Squat Snatches
Starting weight should be around 50%-60% of your 1 rep max.
B. Pause Back Squats – 5 x 5 w/3 Min Rest
Pause 3 Seconds at the bottom of each squat
Games Track 2014
A. Every 4 Mins for 20 Mins (5 Sets total)
5/3 x Muscle-ups
15 x Weighted GHD-Sit-ups @ 20lb/14lb
30 x Double-unders
B. 800M Weighted Run @ 70lb/50lb
-Post results under comments
A : worked on my form and catching the bar in a low squat up to 115#s
B : 6:58 Rx, forearm burner 🙂
A. Did my first clean in almost 4 month (still unable to do snatches). I just worked on form/technique at 45#
B. 7:04 did 30 second planks instead T2B
A. Started at 95 finished at 145
B. k2e and 1.5 pood
Time was 7:48
A. Worked with a wider grip…Hard to get used to right away, but I think it’s going to help me be faster…. Thanks Shawn!!!!
Started at 65 worked up to 95….
B. Finally getting toes to bar!! Tonight was the best night so far with those…
8:14
All toes to bar (95% hit the bar, the rest were within 5 inches or so of the bar)
1.5 pood
2 tng squat snatch at 85 emom
5×5 bs at 125
Games track substituting ghds with leg raises holding bottom of the pull-up rig
60 lbs snatch
8:04 for the WOD. Had to switch to sit-ups on the last rep because I was scared I was losing my grip.
Knee rehab!
Exercise bike for 12:30 and some upper body work on weight machines
Excited that I could do the fitness WOD!
6:18 (sit-ups w/ a 10lb medicine ball) – the pushups were a killer because I can’t go off my knees yet so had to push myself to keep going
A. 65# form work. Got some really good pointers.
B. First time trying anything but jumping pull-ups. Did k2e (guaranteed not pretty) and 1 pood KB swings. Finished in 6:50.
A. 95lbs
B. 6:07 k2e
Perf.
A. 75#x8, 80#x7
B. K2E, 1pd, 7:48
5:45 rx
A. started w 55#, went to 65# at about rd 5 or 6 I think, then to 70# for the last 3 rds (Perf.)
B. 5:56 6 rds. Fitness
Sport:
A: started @75, worked up to 105 for last 5 sets
B: 155×3, 175×2
+ Games track
A. Sport TNG @ 85#
B. Gym WOD:
T2B
RKBS @ 2 pood
6:13
75 weighted 14# GHD’s
Performance
A. 55 up to 85#. Didn’t go into a squat due to a sore hip
B. 5:59. 1 pood My grip was dying towards the end. Still working on knees to elbows.
A. 75-85# Not a good day for me. Have some soreness in my quads that made it hard to get under the bar. Need to do some mobility.
B. 6:52. 20 sit ups, 1 pood.
A. 5@ 55#, 10@60# Power snatches
B. 6:53 6 rounds: 10x Weighted Sit ups w/ 10# and 10x Pushups
A: 55#
B: 9:12, 20 sit-ups & blue KB. Finished last, like normal 🙁
4:55 – fitness
A: @ 65#, shoulder still sore
B: 6:38, 20 sit-ups and 1.5 pood.
A. Started at 55#, worked up to 70#, still a difficult movement for me.
B. perf – 15# sit ups, 1 pood swings.. Have not done weighted sit ups before. Awkward trying to hold the plate, was slow going. 8:25.
A. Started at 75# for first 3 or 4, then switched to 105# for the rest.
B. 6:59 Rx
Performance
A. 95 lbs…..continuing to work on form….wasn’t pretty tonight.
B. 6:45 Rx, 2 pood
Also worked on double unders again….making progress!
A. 5@55, 10@60
B. Rxish (knees to elbows). 6:41
65 # on snatch. Felt fatigued in the middle but finished ok
WOD: knees to elbow and leg extensions, 1 pood. I think I finished around 8 min but can’t remember. I was having trouble with my grip.
Good workout
A: 13 @ 65, 2 @ 75
B Fitness track w/10# on situps – 4:00