Sunday, December 8, 2013


Every 90 seconds for 9 minutes: Power Snatch + 2 Squat Snatches
A. 3 sets @ 70%
B. 3 sets @ 75%

Split Jerk: 5 (sets) x 3 (reps) @ 75%

Strength 1: 5 x 5 Clean Pull @ 93%

Strength 2: Every 3 Minutes for 15 Minutes- Back Squat
A. 6 reps @ 65%
B. 6 reps @ 70%
C. 6 reps @ 75%
D. 5 reps @ 80%
E. 5 reps @ 80%

WOD: 21-15-9
Power Clean 165#/115#
***3:1 rest/work ratio between rounds

Core: Tabata Hollow Rocks


  1. Snatch:
    A: 125#
    B: 135#
    I'm working on hook grip and it's definitely taking some getting used to

    Split Jerk: 165# should have gone up in weight, as I got into the later sets with it being so easy I wasn't focusing on foot placement and was basically push jerking

    Strength 1:200# tried to focus on loading the hamstrings but wasn't sure how I was doing

    Strength 2:
    A. 205#
    B. 220#
    C. 235#
    D. 250#
    E. 250#
    Felt good

    WOD: 15:15
    No one thing wore me down but the combination of the 3 was rough! I liked this one (once I was done)

    Core: Hope to do at home tonight, didn't have time

  2. Power Snatch + 2 Squat Snatch: these felt good
    A. 80#
    B. 85#

    Split Jerk: 110# - the worst part of these was bringing it back down to my shoulders after each rep. By the 3rd rep, it was starting to get heavy.

    Clean Pull: 135# - went up slightly just because these were feeling really good and coming up pretty high.

    Back Squat: These felt pretty good. By the 4th and 5th rep at 145# it definitely felt heavy. Kinda makes me wonder how I ever got 180# up.
    A. 115#
    B. 125#
    C. 135#
    D. & E. 145#

    WOD: Felt pretty weak on this one. Even my HSPUs felt rough, which are usually a strength. And, no surprise, I really struggled on the ring dips, by the end of each round, I was doing them in 1s. I was super hungry by the time I got to this WOD. I think I need to eat more on days like today when I workout starting at 11:30.

    Rd of 21 - 6:50

    Rd of 15 - 4:49

    Rd of 9 - 2:24

    *I rested about 1:1 because it was taking me so long to get through each round.

    Core: check - had to do it at home because I forgot at the gym

  3. Power Snatch: 160, 170#.. These were heavy for the power snatch portion. Not terrible for the squat snatches.

    Split Jerks: 225#. These weren't too heavy, but coming back down onto my collar bones and shoulders got more and more painful. Also, trying to slow the weight down to make it less painful burned my triceps out as well.

    Clean Pull: 275#. These felt strong on the first round, then slowly got heavier and heavier. Needed to rest more between rounds to keep the speed up.

    Squats: I'm with Liz, these felt heavier than when we were doing the pause squats. But oh well. Got through them. 245, 265, 285, 305#.

    Round of 21's: 3:32
    Round of 15's: 2:28
    Round of 9's: 1:28

    This was a good WOD. The strangest thing was that my forearms were killing me. Fun times though

  4. Jen Clark

    Power Snatch + 2 Squat Snatch- Felt little off today on these.
    A. 80
    B. 85

    Split Jerk- Did these wrong, should have gone from the rack, did a clean and jerk, but 110 felt so good today unlike Saturday.

    Clean Pull- Did130, felt good probably could have gone up more

    Strength 2- 125, 135, 145, 155, 155 Felt good until the last 5 at 155, started to feel really heavy.

    WOD- This was a struggle to rest the 3:1 because of time. I did a 1:1 rest.
    7:26, 4:50, 2:20. The shorter number of reps where stronger for me on the ring dip. The 21 was difficult.

    Did not have time to do the core.