Fitness:
A.) EMOM 15 min
1st min – 10 Russian swings
2nd min – 10 ball slams
3rd min – 3 cal Assault Bike
B.) 3 rounds
20 DB sntach (10L/10R)
20 walking lunges in place
Performance:
A.) 1 rep max Snatch
20 min time cap
Stop after 3 misses at the same weight
B.) “Isabel”
30 snatches for time (135/95)
Competitor:
A.) 1 rep max Snatch
20 min time cap
Stop after 3 misses at the same weight
B.) “Isabel”
30 snatches for time (135/95)
C1.) Bench press
Pyramid -8 reps 1st set, 6 reps 2nd set…
8-6-4-2-4-6-8
C2.) 5 bent over rows with barbel
–Results to Comments!
Performance
A. 100# – failed 105# × 3. Not a pr. Let my brain over think.
B. Isabel @85#. 7:01. Beginning was not pretty…had to give myself a pep talk and suck it up.
C. Mobility and planks (3 × 45 sec) after class
Performance
A. 155# – 160 eluded me again. But still felt good.
B. Isabel – 4:00, @115#. This really felt like a benchmark, even not at the Rx weight, I was definitely forced to keep proper form through the whole thing to make it to the end. Felt good start to finish.
Snatch: back kept seizing up, lil sore from deadlift. Decided not to strain it and worked on form at 115. Isabel 3:33
Bench press done at 85. Worked on butterflies and got five a few times…still need a lot of work. First day I was able to do them.
A. 155# (5#PR). Finally hit a body weight snatch, and finally got all Oly lifts at body weight or above!
B. 2:46 Rx (15 sec PR)
60 GHD’s
Nice work Staci! Your technique seems flawless!!
A. 110 (-5 under PR) but was a power snatch PR!
B. Isabel @80# 2:28 (a yr ago did 2:15 @70#).
A. 85# – 10# PR!
B. 2:30 @ 55#
Thanks for the great fitness workouts. Great to get a workout in when tired at the end of a busy day. Thank you!!!
A.) EMOM 15 min
1st min – 10 Russian swings: 55#
2nd min – 10 ball slams: 15#
3rd min – 3 cal Assault Bike
B.) 3 rounds: 4:08
20 DB sntach (10L/10R): 12.5#. Will start to get heavier now that elbow is feeling better.
20 walking lunges in place