A.
Snatch
60%x3
65%x3
70%x2
75%x2
80%x2
2RM
60%x3
65%x3
70%x2
75%x2
80%x2
2RM
B.
Snatch Pull
100% (of sn) x 3
105%x3
110%x3x2
100% (of sn) x 3
105%x3
110%x3x2
C.
Back Squat
70%x3
75%x3
80%x3
3RM
70%x3
75%x3
80%x3
3RM
D.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (155 lbs/105 lbs)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
1 Thruster (155 lbs/105 lbs)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
A: 134, 145, 160, 170, 185 ... Attempt @ 195
ReplyDelete* Snatches felt ok but didn't feel very powerful this morning. Hit the 185 for the double but couldn't string together the double @195. Did hit it twice but it took me a handful of attempts.
B: 225, 235, 245, 245
* These pulls actually felt good which was weird after struggling with the snatch.
C: 300, 325, 345... 365
* Squats felt fine, might have been able to get 10-15 more lbs on the 3RM but I'm happy.
D:
1 - Round 5 complete --> 3 thrusters
2 - Same + 1 thruster
3 - Same
* Tried to just maintain a good pace. Broke round 5 up into 3/2 after the first round. Thrusters got heavy quickly.
E: Did some handstand holds at the end of the day and got a few good ones in there. Just gotta keep drilling it.
A: skipped thé snatches. Rehabing thé shoulder
ReplyDeleteB: 205, 215, 225
Pulls actually felt really solid
C: 235, 250, 275, 300
Squats felt good. Happy with thé 300# 3rep max. Might have been able to push another 5-10#
D:
4+7
4+5
4+3
Lost 2 reps Each rd. Thé thrusters Got very heavy and after rd 3 Was down to doubles and singles
A. 100 105 115 120 135
ReplyDeleteI didn't feel very solid on these for some reason. I was catching on my toes, not my heels and the weight seemed heavy to me. Just wasn't my day today.
C. 170 180 190 200 210
These were pretty darn good. My strength is coming back. I'm feeling much stronger with these now and I've been pr'ing everytime. 1-2 months ago, I would have never been able to do a 210 3RM. So major improvements on my leg strength.
D. 5 rds
5+3 thrusters
I paced myself and was consistent each round. But unfortunately my right shoulder wasn't doing so well with the weight and I was in pain the entire time. It definitely slowed me way down and prevented me from climbing higher on the ladder. I didn't do the 3rd round because its not worth the injury. I've always had small issues with my shoulder but never this bad. But oh well, I still think I did a pretty good job.
A: 115 , 135, 145, 155, 165
ReplyDeleteB: 205 , 215, 225 this is way above my percentages but the pulls felt good
C: 235, 250, 275, 285. I did try for 300 but was not able to get it.
D: 5 , 4+8, 4+6. lost 2 reps per round but I was able to keep all thrusters un broken up to four reps for all rounds and the set of 5 broke into 2 sets
A: 65-90#,
ReplyDeleteB: was running late so I skipped this part.'
C: Weight felt heavy but manageable. Worked on trying to keep my back straight.
D: 4+8,4+8,5 I was able to keep the first two rounds the same and really pushed hard on the last set of burpees on the last round to finish up the set of 5's.