Lifting:
A. Build to a Heavy Squat Snatch
B. 4 x 2 Hang Squat Snatch @ 80% of A
C. 3 x 3 Snatch Pull (no arm bend)
Strength 1: Front Squat, 3 x 3 across
*Add 5# to weight used last week
Strength 2: Build to a 5 RM Bench Press
WOD: 3 Rounds
15 Cal Airdyne
10 Burpees
*This is a sprint. Great time= sub 3 minutes
Lifting:
ReplyDeleteA. Build to a Heavy Squat Snatch - only worked up to 120# today, felt a little slow under the bar today.
B. 4 x 2 Hang Squat Snatch - Used 95# - these felt awesome :)
C. 3 x 3 Snatch Pull (no arm bend) - I ended at 135# - felt more awkward to keep my arms straight.
Strength 1: Front Squat - 140# (5# up from last week) - no lifters or belt
Strength 2: Build to a 5 RM Bench Press - bench still continues to frustrate me - worked up to 105#
WOD: 3:07 - I wanted under 3:00, first round was under a minute, then I fell off a bit. And, I have to ask...what did we do to piss you off? Two Airdyne workouts in a row? Yuck.
You're welcome
ReplyDeleteLifting:
ReplyDeleteA. Build to a Heavy Squat Snatch - 205
B. 4 x 2 Hang Squat Snatch @ 80% of A - 185
C. 3 x 3 Snatch Pull (no arm bend) - 185
Strength 1: Front Squat, 3 x 3 across
*Add 5# to weight used last week -200
Strength 2: Build to a 5 RM Bench Press - 225
WOD: 3 Rounds
15 Cal Airdyne
10 Burpees
4:02 with rowing instead of airdyne
Lifting:
ReplyDeleteA- 205#
B- 185#
C- 275#
I was not feeling the full squat snatch today. The 185# hang snatches felt better than the full snatch. Just did not have the overhead strength today. Snatch pull was fine. Really concentrated on my first and second pull, trying to get the weight on my heels.
Strength: 275#
I forgot what I used last week, so I threw this in. Felt heavy in the front rack position, but the actual squat was easy. I think maybe my core was fatigued.
Strength:
255#. These felt pretty heavy today. I did a rough bench workout on Friday last week, so i'm still a little tired.
WOD:
I did 5 sets, 1:1 work/rest. Each round I was shooting for about a minute.