Monday 11042013

Mark
Mark

Fitness

A.  Every 75 Secs for 5 Sets

10 x Heavy Swings

5 x Dips

10 x Squats 

B.  3 Sets AFAP 

20 x Russian Swings  

15 x Push-ups 

10 x Burpees 

2 Min Rest 

Performance 

A.  Every 75 Secs for 5 Sets 

3 x Snatches (Not TNG) 

B.  3 Sets AFAP 

8 x Heavy Power Cleans 

15 x HR Push-ups (No Rocking) 

20 x Kipping Pull-ups 

2 Min Rest 

Sport 

A.  Every 75 Secs for 5 Sets 

1st Set – 5 x TNG Snatches @ 135lb/95lb 

2nd Set – 5 x TNG Snatches @ 155lb/115lb 

3rd Set – 3 x TNG Snatches @ 185lb/125lb 

4th Set – 2 x TNG Snatches @ 205lb/135lb 

5th Set – 2 x TNG Snatches @ Max Load 

B.  3 Sets 

8 x Heavy Power Cleans 

15 x HSPU 

20 x Pull-ups

2 Min Rest 

-Post results under comments

 

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14 Responses
  1. Malachi Johnson

    Performance
    A. all @ 185
    B. 12:20 @ 185..wasn’t feeling great, could tell. Pull ups need some work too!

  2. Susan kian

    In Minneapolis today so won’t make class.
    Lifetime fitness yoga with my dad and sister. 3×8 strict pull-ups. Strict press with dumbells. Walking lunges with 20lb dumbbells.

  3. Sara Jech

    A. All at 85lbs… Really trying to scale back weight to work on form… Working on getting my hips fully open at the top!!!!!!

    B. Not sure on time… I think 11:26- it’s on the white board…
    Cleans at 95lbs
    HR Push ups
    All pull ups with red band
    Not a great workout for me this morning….

  4. Crysta P

    Performance
    A. 45, 50, 50, 50, 55 – Snatches felt very good so will keep adding weight back on
    B. 12:46 – cleans @75lb, red+green band strict pull-ups – brutal…couldn’t seem to string together cleans with good form…

  5. Laura Schuster

    Performance
    A. 55, 55, 60, 60.. only did 4 sets
    B. 10:46 @ 75 with 10 strict (3 red bands)
    Felt tired today.

  6. Staci Vinz

    Sport:
    A. 5 @ 95, 3 @ 115, 1 @ 125 ( not a good snatch day. Need to devote more time to working on this movement. Too far forward on my toes, losing bar forward).
    B. 13:55 (125# maybe should of hone heavier).

  7. Steve Vinz

    Performance
    A. 95, 100, 100, 100, 100
    B. 12:45 @ 115 lbs. (should have gone a little heavier)
    Fun workout….felt good!

  8. Keith G

    Performance
    A: 65#
    B: 14:47
    75#
    Struggled again on pushups – last set on knees
    Scaled back (strict) pullups to 15 w/2 red bands – a struggle as usual, but got chin above the bar (barely)