A.
Snatch
60%x3
65%x3
70%x2
75%x2,
80%x2x3
B.
Snatch Pull
100% (of sn)x3x2
105%x3x2
C.
Back Squat
70%x3
75%x3
80%x3x3
D.
For Time:
1k Row
21 Thrusters (95 lbs/65 lbs)
15 Thrusters (135 lbs/95 lbs)
9 Thrusters (155 lbs/105 lbs)
1k Row
A: 135, 145, 160, 170, 185 x 3 sets
ReplyDelete* Snatch felt ok today but I had a rough night of food poisoning and didn't get a lot of sleep so I was just surviving today. It'll be better next time.
B: 225 x 2 sets, 235 x 2 sets
* All the pulls were good except one where I was too far over my toes.
C: 300, 325, 345 x 2x2
* Squats felt good, just need some legit wraps or knee sleeves.
D: 12:50
* Kept a good pace on the erg. Tried to step up my normal pace a bit faster to see if I could keep it there. Stayed between 1:48 and 1:50 for both rows and came off almost identical both times (3:36 / 3:37) ... On the thrusters I went 21 unbroken @ 95, 5/5/5 @135, and 4/3/2 @155. Glad it's finally over, now I can take a nap lol
A:
ReplyDelete120,135,140,155,160 felt ok today. Still battling thé shoulder but felt pretty good
B:
200, 210
Pulls are Still a little slow on thé second pull. Need more explosive hips
C:
220, 250, 270
Squats feeling pretty good
D:
15:45
Kept first row Split under 2:00. 95 thruster two sets 11/10 135 thruster 5 sets of 3 155 thruster Got very difficult did 2/2/2/2/1 and probably too much rest in between. Final row tried to keep around thé 2:00 Split but wandered between 2:00-2:05 This one Was pretty tough!!
1
ReplyDeleteA: 100, 105, 115, 135
ReplyDeleteB: 175, 185
C: 285, 305, 335
D: 16:29
My mobility slowed me down. The struggle was real on this one. I had to power clean the #155 to adjust my hands but I was able to 3,3,3 on it.
A. 85 95 100 110 115
ReplyDeleteB. 170 180 190
Both of these felt good and solid.
C. 16:18
21 Thrusters 11/11
15 Thrusters 4/3/??? It was all over the place
9 Thrusters 3/3/3
For some reason 95 was hard right off the bat and was harder than 105. It knocked my time down a bit so I'm not too sure why that was. Rowing, I stayed consistent both times. On the last one I was much quick though and pushed it the last 300 meters. Overall I did pretty good, I wish that 95 didn't affect me the way it did.
A: 115, 125, 135, 145, 155 I was not reaching full extension on some of my pulls and was just trying to beat the bar to the bottom.
ReplyDeleteB: 175, 185 pulls felt good.
C: 225, 245, 265, 275
D: (14:51) rowed at 1:50-1:60, took it down for about 100m at 2:00 at the end to catch my breath
21 - 15 / 6
15 - 5 / 3 / 2 / 2 / 2 / 1
9 - all singles (this ones got really heavy for me)
rowed at 1:50 to start took a break at 2:05 in the middle and took it back to 1:45 - 1:50 to finish
A:95/105/115/125/125/135/145x1(PR)/155(f)
ReplyDeleteB: 155/155/165/165
C: Started to warm up and my knee started to hurt, so no squats
D: no thrusters, did push press at 95/105/115, total time was 14:10, negative splits on 1K row.
A: Not bad over all but did miss a lift.
ReplyDeleteB: Pulls felt good.
C: Squats were not looking good at all. My posture sucked! Need to work on keeping my chest up.
D: Kept the row steady.Thruster 65# set of 11 then 10,75# sets of 5's,85 sets of 3's the last row was hard but pushed to keep up with the other girls. Thanks for the extra push Brian.