A.
5 sets of:
3 Position Power Snatch (Floor, Below Knee, Mid Thigh)
B.
5 sets of:
Snatch Balance x 3 reps
C.
Back Squat
75%x5
80%x5x3
83%x3
80%x5
D.
10 rounds for time:
15 cal AirDyne
8 burpees
15 cal AirDyne
8 burpees
A: 135, 145, 155, 165, 165
ReplyDelete* Power and quickness under the bar felt good, but still gotta work on keeping the knees back.
B: 145, 155, 165, 165, 155
* These felt pretty good and my speed under the bar increased as I went, which was good.
C: 325, 345, 345, 345, 365, 345
* Strength felt good, but my left leg is bugging me bad. I just want it to feel good again.
D: We turned this into a partner sprint wod. Scott and I did 15 rounds between the 2 of us, with me starting it off.
- 13:43
* Our monitor turned off a little more than halfway through, so we just did the air dyne for 30 seconds each round before our burpees.
E: Scott and I did some bar MU practice at the end. We did 3 MU emom for 7 min.
* My bar muscle ups are feeling really good and sharp. I stayed consistent and fast and didn't miss any so that was good!
A: 135, 145, 155, 155, 165
ReplyDeleteMissed at the 165 on the hang snatch. Contact with the hips is getting much better. Working on keeping the bar off the body instead of dragging it up the thigh. Still a bit slow on the turnover though.
B: 135, 135, 155, 155, 135
Very slow getting under the bar. And lazy lockout.
C: 250, 270, 270, 270, 285, 270
Squats feeling heavy but good today.
D: 13:43 with Jeff as my partner. 15 rds btwn us. Moved better than usual through the burpees
A: 50, 60 ,65, 70, 70: Having difficulty with gripping due to my thumb being strained. Made the lifts look shitty plus I still need to work on this movement as it is not perfect.
ReplyDeleteB: I could not perform this portion due to the pain in caused on my thumb.
C: 130, 135, 140, 135. This was heavy! last two sets were very tiring and became more difficult to keep good form.
D: Partner wod with Yuli (15 rounds) finished at 20:57. Yuli did an extra round to make it an even 16 but i don't know what time she finished that.