10-15 Minutes of weakness work
Every 90 seconds: 3 Position Snatch
A. 2 sets @ 70%
B. 3 sets @ 75%
Strength 1: Alt EMOM for 10 Minutes:
5 Snatch Pull @ 93% of snatch
2 MU or 5 Ring Rows with feet elevated on box
Strength 2: Back Squat
A. 5 reps @ 65%
B. 5 reps @ 70%
C. 4 reps @ 75%
D. 3 reps @ 80%
E. 3 Reps @ 80%
WOD: For Time
10-9-8-7-6-5-4-3-2-1 Bench Press 165#/100#
*10 Pull-ups between sets
**Scale Accordingly
Core: 2 Min AMRAP
sit-ups
Weakness: worked on DUs
ReplyDelete3 Position Snatch:
A: 125#
B: 130#
Felt good and explosive
Strength 1:
Snatch Pull 165#, felt good to start out with then I really had to focus toward the end
5 ring rows, no problem
Strength 2:
A. 210#
B. 230#
C. 245#
D. 260#
E. 260#
Felt pretty good, the last couple sets got heavy
WOD: 12:30
Bench Press 165#, kipping pull ups
Did the first set of bench press unbroken then broke sets 9-7 in half, unbroken 6-1. I was disappointed that I couldn't do all the bench unbroken, my chest is getting weak. I need more chest workouts (push ups, dips, bench)
I did the first 6 sets of pull ups unbroken, broke the rest up
Core: didn't have time
Over all, great week!
Jen Clark
ReplyDeleteSnatch position- A. 75# B. 80#
Strength 1 EMOM for 10
Snatch pull- 100#
These all felt good
Strength 2- A. 125 B. 135 C. 145 D. 155 E. 155
These started to feel real heavy by the 5th round
Bench Press- Did 65# probably should have done more
Core- 60 situps