Monday, December 9, 2013


Snatch Balance: (sets x reps)
A. 2 x 3 @ 65% 1 RM Snatch
B. 1 x 3 @ 70%
C. 2 x 3 @ 75%

Alternating EMOM for 10 Minutes:
Max Effort Unbroken Weighted Pull-up
Max Effort L-Sit Hold

5 x 5 Pendlay Row @ 80% of 1 RM 

Alternating EMOM for 10 minutes:
A. 3 Squat Cleans 70-75% 1 RM
B. 15 T2B

*Lower volume day, No Additional Met Con for today. Flight the urge to do extra*


  1. Snatch Balance:
    A. 115#
    B. 125#
    C. 130#
    A little shaky to start with but once I loosened up it felt good

    EMOM 1:
    between 4-6 reps with 30# and 12-16 second hold. Had a few questions on L-sits, do you want your hips in line with your arms/shoulders or should they be behind where your hands are placed? I did these in front of the mirror today and tried both but just not sure what's right

    Strength: 135#, felt pretty easy the first 3 rounds so I started pause holding at the top the last two rounds

    EMOM 2:
    A. 165# felt pretty hard by the end, more cardio than strength issues
    B. was able to go unbroken the first two sets then started breaking them up after that

  2. Snatch Balance: These felt mostly good. The last set of 3 at 85# I got a little sloppy, but made sure my last rep was a good one.
    A. 75#
    B. 80#
    C. 85#

    Pull-up/L-sit EMOM: Pull-ups - first set was 4, then 3 every set after, did unweighted. L-sit - first set was 20 secs, then about 10-15 seconds each set after

    Pendlay Row - 85# - these felt good, but challenging enough

    Squat Clean/T2B EMOM - Squat Cleans were at 110# (about 75%), getting out of the bottom of the squat felt harder than it should have with this weight, probably because of all the work yesterday, but they were mostly touch and go. T2B - yikes! These felt pretty crappy today, first set was ok, then they went downhill from there.

  3. Jen Clark

    Snatch Balance- 45, 55, 65- should probably increase on this. But do not have a snatch balance max

    Pull up/L sit EMOM- first set was 3 then 2's after with a 10 pound weight, LSit-have to work on these they are a little tough. 12 sec, 10 sec, 11 sec, 9 sec, 10 sec

    Pendlay rows- oops did 100# the first round, the following did 85# felt good.

    WOD- Squat cleans were 110, I agree with Liz this felt harder then it should have. First 3 rounds of T2B felt great, but the remaining was a struggle.