Fitness
A.) 15 min. KB Snatch Practice
– Start with Dumbells, then try KB
B.) 10 min. AMRAP
16 DB snatch (8L/8R)
Run to Grass and back x1
16 DB snatch
Run x2
16 DB Snatch
Run x3
and so on ……..
C.) Mobilit 15 minutes
Performance
A.) Snatch 3×1 @ 80% or less
– Focus on speed under the bar
B.) 10 min. AMRAP
Snatch Complex (135/105)
Run to grass and back x1
Snatch Complex
Run x2
Snatch Complex
Run x3
and so on……
Competitor
A.) Snatch 3×1 @ 80%
– Focus on Speed under the bar
B.) 10 min. AMRAP
Snatch Complex (155/115)
Run to grass and back 1x
Snatch Complex
Run x2
Snatch Complex
Run x3
and so on…..
C.) 20 min. – DEATH by strict Pull ups
1 strict pull up 1st minute
2 strict pull ups 2nd minute
3 strict pull ups 3rd minute………..
When you start to fail start back over at 1
Set yourself up to finish at least through 5 strict pull ups
– Use appropriate band if neccessary.
Performance
A. 85, 90, 90
B. Rx. Made it through 4 laps running+complex+1 lap. Did not get as heavy as I thought it might. Grip was the bigger factor.
C. 4×30sec plank, 2×20 leg raises, and lots of mobility (IT band tight)
A. 120-120-120
B. 5+2@95# (thought 105# felt heavy, but 95# ended up being a bit less fatiguing than planned).
C. 5+2, 5+3, 5+1
A 115 115 120 and then dropped to 105 to work on breathing out on the stand up part. That did really help to get rid of the dizziness.
B. 4+10.5 didn’t quite finish fifth round. All of them were sets of 5 them but my foot got tripped up on one of them and I dropped it. I also did it at 95.
C. Had to get home so did 5-4-3-2-1 strict pull ups with no significant rest in between
Performance
A. 95-115-125-125-125-115
B. 4 rounds + 5 snatches + 1.5 rounds of running, @75# snatches. Snatches did stay consistent at the lighter weight
Performance
A. 95-115-125-135-135-135
B. 5 rounds completed – used 75 lbs for snatch, wanted to focus more on the running and get more rounds in
C. Jumped in on Death By Pullups w/ Carlos and Matt. Worked up to 5 strict pullups max, then back down to 1, back up, etc. Pullups are getting stronger!