A. Clean; 1 OTM until failure- start @135/95, add 10# per set
B. BS @11x1; 5x5; rest 2m (no grinded reps)
C. SA DB Press; AMRAPx3; rest 60s b/w arms (weight @45/30)
+
For Time:
30 Toes to Bar
10 Front Rack Walking Lunge (135#)
20 Toes to Bar
20 Front Rack Walking Lunge (135#)
10 Toes to Bar
30 Front Rack Walking Lunge (135#)
*Take note of limiting factor (Breathing, leg fatigue, postural fatigue on lunges, Grip on T2B etc)
HPA- Blue
HPA - Grid
C&J (int) - Fsquat (mod) - UB strength (hor)
A. T&G Power clean, find tough 3 rep
B. Front Squat @ 20X1, find tough 3 reps
C1. Pendlay Row @ 22X0, 3-4 reps x 4 sets rest 1m30
C2. CGBP @ 20X1, 3 reps x 4 sets rest 1m30
B. BS @11x1; 5x5; rest 2m (no grinded reps)
C. SA DB Press; AMRAPx3; rest 60s b/w arms (weight @45/30)
+
For Time:
30 Toes to Bar
10 Front Rack Walking Lunge (135#)
20 Toes to Bar
20 Front Rack Walking Lunge (135#)
10 Toes to Bar
30 Front Rack Walking Lunge (135#)
*Take note of limiting factor (Breathing, leg fatigue, postural fatigue on lunges, Grip on T2B etc)
HPA- Blue
A. Snatch. Hang Snatch, Build to a tough set
B1.Touch and go deadlift from a deficit, 3-5 reps, rest 90 seconds
B2.Close Grip Bench Press @ 21X1, 3-5 reps, rest 90 seconds x 5 sets
+
For Time:
10 Dumbell Snatch( 5/5) @ 70/50
15 Burpee Box jump 24"
10 Dumbell Snatch
15 burpee box jump 24"
10 Dumbell snatch
HPA - Grid
C&J (int) - Fsquat (mod) - UB strength (hor)
A. T&G Power clean, find tough 3 rep
B. Front Squat @ 20X1, find tough 3 reps
C1. Pendlay Row @ 22X0, 3-4 reps x 4 sets rest 1m30
C2. CGBP @ 20X1, 3 reps x 4 sets rest 1m30
Blue
ReplyDeleteResults
A) 95#,115#,135#,155#,165#x2 (Failed 1st attempt at the H.Sn), 170#
B1) 245#x5,265#x4,285#x3,295#x3
305#x3
B2) 205#x4,210#x3,215#x3,225#x3,
240#x3 (last rep w/spotter)
+
5:18, left arm is definitely weaker last rd on snatches were the toughest. Burpee box jumps were the slowest part. I had a nice steady pace all the way through.
A 275. I cleaned 285 put couldn't stand it up!
ReplyDeleteB 275/5x5
C right arm 24, 22, 19
left arm 26, 22, 19
Wod
7:31 t2b killed me did 10 then sets of 5 that's where my time went. Lunges where fine till last set quads burned around 15. Grip felt fine I think. Stomach needs work I guess.
Zack Imboden
ReplyDeleteGold
A) 255, couldn't stand 265 up, got about halfway then failed
B) 245X5 sets
C) R- 19,14,19 L- 14-12-10
+
10:42
Walking lunges were my weak spot, but t2b weren't as good as they used to be. Did 15 ub then 8 and 7 on first 30, after that it was 10 and 10 then 5 and 5 for last set. Walking lunges were UB first set, then 10-5-5 and 10-5-5-5-5 for the last, started feeling it in the glutes.
Correction
DeleteC) R-19-14-10
Blue
ReplyDeleteA. 155 snatch/135 hang snatch
B1. 185x5/225x5/275x3/295x3/315x3
B2. 135x5/155x5/175x5/185x5/185x3
+
7:08- the snatches were the toughest part for me
Blue
ReplyDeleteA. 125
B1. 155, 185, 225, 245, 275 (all 5 reps)
B2. 95, 105, 115, 125, 145 (5 reps first 4, 3 on the last)
C. 5:01
My left shoulder was still sore from Wednesday, so I took it easy. For A, 125 was my last successful weight for the snatch complex. I was able to snatch 135 pretty easily, but could only hang snatch it if I dropped the bar and reset. There were no problems with B. For C, it was scaled down to a 24kg KB snatch because of my left shoulder. Definitely need to work on catching the bell on the way down.
A: up to 65kg, fehlt good
ReplyDeleteB: 140, 150(4), 150, 155, 160 (lost grip in 2nd set, chalk fixed that)
C: 80, 90, 95, 100, 100
07:12 with 65 lbs db, went easy on that one, around 80%
Blue:
ReplyDeleteA.65#
B1.115/135/155/165/175
B2.45/55/65/75/75
C:
3:34 with 12kg kettle bell (form was off and needed to work on that before attempting more weight)