Sunday, July 6, 2014

Monday 7/7

a. EMOM x 7: 5 Power Snatches (Touch and Go)
b. Snatch Grip Push Press: Build to a Heavy Triple (not to failure)
c. Snatch Grip Push Press: 3 x 3 @ 90% of b.

A. Back Squat: 6 x 2 @ 80%
B. Good Morning: 4 x 10
C. Weighted Hip Extensions: 3 x 20


10 Deadlift 185#/135#
10 T2B

-3 minutes rest-

15 Deadlift 225#/155#
15 Box Jumps 24"/20"

-4 minutes rest-

20 Deadlift 275#/185#
20 Wallballs 20#/14#


  1. Went Heavy on Squats, last set got 2 @ 345.
    WOD #1 - 3+5
    #2 - 2+2
    #3 - 1 round was all I could find energy for.

    Challenging but weights were just right.

  2. Lifting A. EMOM x 7: 5 TNG power snatches, did this at 75#, felt good. The last 2 of the last round was a little of a struggle.
    B. Snatch grip push press- did 65#, but I think I did this wrong, did on front rack, think it was supposed to be on the back.
    C. Skipped as I was short on time, and b felt awkward

    A. 6x 2 at 80%= 165 pounds, felt great
    B. Good mornings= 4x 10 at 80#'s
    C. I had to do the WOD, was running out of time. Will try to do these Wednesday.

    A. 2 rounds plus 6, felt a little heavy which is strange.
    B. 2 plus 25
    C 1 plus 6. Had to drop after each one, however, it did not feel as heavy as I thought it would after the first round. Maybe, I just finally warmed up.

    This was a great work out really enjoyed it. Definitely should have pushed myself a little more.

  3. Lifting:
    a. EMOM x 7: 5 power snatches (t&g)
    I did four sets at 65# and then three sets at 70#, the last two reps at 70# felt awful. My shoulder is still bothering me, so I think I am struggling mostly because I am scared of hurting it more. It's hard, though, because I want to workout.
    b. Snatch grip push press: Build to heavy triple...there was some debate on whether we should do this from the front or the back. I tried just one with only the bar from the front and it killed my shoulder. From the back felt natural and didn't hurt my shoulder, so I worked up to 70# and stopped there, as I didn't want to push my luck with my shoulder.
    c. Snatch grip push press: 3 x 3 @ 90% of b = problem with these at all.

    A. Back Squat: 6 x 2 @ 80% = 115#...These felt awful and really heavy today.
    B. Good Mornings: 4 x 10 @ 65#
    C. Weighted Hip Ext: 3 x 20 @ 15#

    I was pressed for time, so did today's WOD on Tues