Sunday, December 21, 2014

Monday December 22, 2014-

A. Snatch; 1 rep OTM until failure- start @155, add 5-10lb per minute.
B. Back Squat; tough double in no more than 5 sets.
C. Front Squat @10x0; 6x4; rest 90-120s (wt @65-75%)
Burpee BJ (30")
C2B Pullups

HPA- Blue
Snatch Intense + Back squat + Upper pull/Push volume
A.Snatch. Below Knee Hang snatch. OHS, work to a tough set
B.Back squat @ 21X1, 2 reps x 6 sets, rest 3-4 min
For Time:
5 wall walk 
50 Double Under x 4 sets
10 burpee muscle up 
50 Double under x 4 sets 
5 wall walk 

HPA - Power
HPA - Power
C&J int - Bsquat int - Ring MU battery
A. Power clean & Push Jerk, build to 1rm
B. Power clean & push jerk, 15 reps for time @ 90%RM
C. Back Squat @ 20X1, build to tough set of 4 within 5-6 sets
For time:
unbroken ladder Ring Muscle ups


  1. Greeting from Michigan



    A) 155#, failed @175# hang snatch on 2 attempts
    *feeling a bit off,probably due to traveling.
    B) 275#, 285#, 290#, 295#x3 sets
    *struggled a bit with the Burpee mus's had 2 missed mu's and was the slowest part. Everything else was steady.
    *it was pretty cold in the competitive athlete side of this gym. Never really felt warm and my feet were pretty Pretty tough breathing in this cold of weather.

  2. A 215
    B 345
    C 225
    10:20 did step downs

  3. While Vic freezes to death up north, Naples was 83 today


    A) 185#. Very pleased with this. That's a PR from the hang in the middle of a complex
    B) 275, 295, 295, 305, 305, 315
    11:39. Felt pretty good

  4. Blue
    played a pickup soccer game in the morning so I was feeling pretty beat. hips were tight for the snatches and squats, feet were blistered so I passed on the DUs.

    A. 135
    B. 255, 265, 275, 285, 295, 305 working weight would've been 305-310 if I was fresh)
    didn't keep time. I did 4 sets of 5 wall walks, then the 10 MUs, then another 4 sets of 5 wall walks. rested 2min in between wall walk sets. worked on stringing together MUs because thats still a struggle for me, hit 1x3, 1x2, 5x1.

  5. Blue

    A. 145
    B. 225

    Slowing getting my back squat numbers back up after hurting my back. Everything felt good. Then slipped the metcon and did one with my friend instead.