Monday 11112013

Eric
Eric

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 

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17 Responses
  1. Nicole Chovan

    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.

  2. Staci Vinz

    Sport:
    A. 95-105-115-120-125
    B. 3+12 (took too much rest between MU at the beginning. 2nd dip felt super easy).

  3. Cally

    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!

  4. Sara Jech

    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

  5. Paul Bye

    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.

  6. Susan Kian

    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.

  7. Amy S

    A. 35, 45, 55
    B. 4 rounds – started with 45, then went down to 35. This WOD was more challenging than I thought.

  8. Malachi Johnson

    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)

  9. Steve Vinz

    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.

  10. Cory L

    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! 🙂