A.
Snatch
75%x2
80%x1x3
B.
Power Clean & Jerk
75%x1+1
80%x1+1
85%x1+1x3
C.
As many rounds and reps as possible in 4 minutes of:
50 Double Unders
40 Kettlebell Swings (53lbs/35lbs)
30 Shoulder to Overhead (95lbs/65lbs)
20 Box Jump Overs (24in/20in)
10 Muscle Ups
...rest 4 minutes then
D.
As many rounds and reps as possible in 6 minutes of:
50 Double Unders
40 Kettlebell Swings (53lbs/35lbs)
30 Shoulder to Overhead (95lbs/65lbs)
20 Box Jump Overs (24in/20in)
10 Muscle Ups
...rest 6 minutes then
E.
For Time:
50 Double Unders
40 Kettlebell Swings (53lbs/35lbs)
30 Shoulder to Overhead (95lbs/65lbs)
20 Box Jump Overs (24in/20in)
10 Muscle Ups
A: 170, 185 x 3
ReplyDelete* Even though I was so freaking sore, my snatches actually felt pretty clean!
B: 205, 215, 225
* Clean n jerks felt good today as well!
C:
1 - --> 15 box jump overs
2: --> all 20 box jump overs, but failed to get a muscle up. ugh!!
3: 9:42 * The muscle ups definitely took some time, but at least I only missed one attempt this time. I definitely had to scale my effort back on the rest of the work in order to save myself for the muscle ups.
My back is TORE UP. I did HOTW again today. I went twice as fast the first two weights and then had to pace for the last 2. On my last set of burpees for the third weight I had 35 seconds left and I was determined to get to 200# so i booked ass and flew through those things so that I could at least get one or two more deadlifts in. And I nailed it and got in 1 rep at least lol I'm so happy with my performance, I had a goal and I reached it. Total score is 121. And that's good enough for me, I'm not great at dead lifting and I definitely tested my body with this one. So rock on.
ReplyDeleteAnd good luck Scott for tomorrow! Kill it!! :D
A: first time snatching in awhile. A little rusty.
ReplyDelete155, 165
B: 185, 195, 210
This Was a rough training day!!! Missed a lot. Just not Sharp today.
C:
Rd 1- 3 Box jump overs
Rd 2- 3 MU
Rd 2- 8:25
Broke thé kb into sets of 10 and barbell Was 7-6-then sets of 5. Box jumps were very taxing for me. Just Got through them. MU I opened with a couple sets of doubles and then steady singles.
A) 85, 90
ReplyDeleteB) 105, 110, 120
C) rd 1: 20 s2o. Rd 2: 16 box jump overs. Rd 3: 7:59
Really helped to break up KGB swings. Saved me for s2o.