Workout of the Day
A.
Three sets, not for time, of:
Ankle Pulse x 15 per side
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(movement demo starts at 3:15 of the video)
Squat Snatch Press x 5 reps @ 2113
B.
Every 2 minutes, for 10 minutes (5 sets) complete:
Snatch Balance + Overhead Squat @ 3311
Build over the course of the 5 sets, but make sure you adhere to the tempo.
C.
Every 2 minutes, for 18 minutes, complete:
Halting Snatch Deadlift
+ High Hang Snatch + Snatch
Drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.
D.
“Karen”
MEN & WOMEN 40-54
For Time:
150 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
MEN & WOMEN 55+
For Time:
150 Wall Ball Shots (20 lbs to 9′ target/10 lbs to 9′ target)
A. Done
B. 95,115,125,135,145
C. 95,105,115,125,130,130,135,135,140
D. 6:23 PR Felt light after the 30# wall balls last week
A. Done
D. 8:37 Rx (a PR for me from 8:53)
Did Karen today to make up for Monday..It was my wedding anniversary, chose a date day instead! But fretted over this wod since then and got it done!
Purposely a few days behind you all, due to my work schedule. Been going Fri/Sat/Sun-Act. Recovery Mon. then Tues/Wed rest Thursday. Love the programming so far.
A. Done
B. 95/115/130/145/155
c.100/115/125/135/145/155/160/165/170 all Sq.Snatches
D.8:07
A. Done
B. 65,70,75,80,85
C. up to 75, had some issues coming from the ground so back down to 65 to work on this
D. Karen
7:51–First Time Doing Karen (had someone judge me and got 5 or 6 no Reps for not reaching target 🙂
A-Completed
B-75-85-95-105-105
Did these with no “heave” to work on pushing myself under the bar
C 95-105-105-115-125-135
D. 8:15
My PR is 7:02 from the open in 2013, but when I did this wod about 1.5 months so ago it took me 10:33. 2 minutes+ is a pretty decent improvement :). Thanks!
A. Done
B. 40/50/50/50/50/52.5kg Snatch balance was the limiter here
C. 40/50/50/55/55/55/55/57.5/57.5kg Felt good but felt fatigued near the end.
D. Frustratingly there were only 6kg balls in the gym! I usually do Karen in about 9:30 so I did an AMRAP 9 mins 185 reps.
Im one day behind due to work
Late post for Tuesdays workout. I prefer the split snatch (due to flexibility
issues and being so tall). Should I split on my snatch balances? Once I get bar OH I can OH squat it but my issue has always been that I dont/ can’t get under a heavy bar in squat position. I’m way better with split. Advise?
A) done
B) worked up to 95 w split then 1 OH squat
C) worked up. To 105 using split
D) 5:20 14# ball (all previous Karen I’ve. Used 16# ball, 7:30)
A. done
B. 95/115/125/135/145# could’ve started these a bit heavier
C. first set at 115#, remainder at 125#
D. lifting felt great today, I’m almost back from the cold but still not ready for Karen.
One day behind
A: up to 70kg
B: up to 75kg
C: 6.29.
Cheers
Soren
Nice Karen time Soren
A-Completed
B-95, 105, 115, 125, 135
C-95, 95, 105, 105, 115, 125, 135 missed high hang, 135 (no misses on snatch, feeling good about my full snatch at 135, much more confident since starting this programing 3 weeks ago.)
D. Sorry coaches did MFFL WOD 7, (7 min AMRAP-20 DU and 5 OHS #115, 8 rounds completed)
A. Done
B. All sets at 95; wasn’t feeling comfortable until the last set.
C. Five sets at 95, no misses and was feeling good so last four sets at 105. One high hang snatch miss all others felt good and went up easy.
D. (40-54) 9:06 PR by over 2 min.
Congrats on the PR Hoke
A.) DONE
B.) 55, 60, 65, 70, 75
C.) 55, 60, 65, 70, 75, 75, 80, 80, 80
D.) 6:42 RX
On B. had no prob with the overhead squat tempo but struggled w the snatch balance and as it got heavier resorted to heaving snatch balance. Not sure if this is ok? On C. I failed the full snatch at the heaviest weight before getting it on the last one. I was happy for that!
A. Done
B. 65/75/85/95/105
C. 85/95/100/105/110/115/115/120/120 (85%) no misses
D. 40-54 5:37 went 40/15/15/15/15/15/15/20 BEYOND STOKED on this. Again, I reminded myself of CJ mentioning that no matter what you can always do 15 UB wall balls and its the truth! Last time I did Karen was in the open in 2011. Pretty sure my time was almost double todays! Loving the mental strength I am learning.
That’s so awesome Mel! That’s a fantastic time, and love that you applied some good mental toughness and self-talk to keep yourself moving! Great job!
You should be stoked, that’s awesome!
Blazing fast Karen Mel!
Thanks! Finally stuck to a plan. : )
Can someone tell me when the programming for the next day is posted usually?
9:00 p.m. Pacific
A. Done still used 45 lbs for the press but for the first time I felt completely in control kept tension in the squat and was able to do the tempo precisely.
B. 65, 85, 85, 95, 95
C. 95 for 5 sets then 105, 105, 115, 115, 125 all squat snatch
D. 11:15 sets of 10, Seems the breathing kills me after about 100 reps before that was on pace for 8 mins. Not sure if I should breath once every rep or just keep breathing continually. The ball never feels heavy I just gasp for air.
Sounds like good progress on the mobility. Generally speaking, you should be thinking of purposefully exhaling as you throw the ball and inhaling as you receive and descend to the bottom of the squat.
Thanks CJ, went outside and did another couple sets of 10, that breathing seemed to be much better I will work on that.
A. Done. Squat Snatch Presses still a struggle.
B. 95/115/125(f)/125/135(f)/135
C. 95/115/115/115/115/125/115/115/95 backed off to work on technique/speed under the bar
D. 40-54: 7:54 Got a chance to immediately correct Saturday’s sketchy wall balls – bottom position. Mission accomplished. My shoulders felt this one also.
A. Done
B. 95/115/135/145/155
C. 135/135/135/145/145/145/155/155/155
D. 7:10 shoulder burner wow
A: Used #53 for all 3 sets Snatch Press B: 75/85/95/105/115 (115 SB was not full depth, did 2 sets with OHS) C: 65/75/80/85/85/90/90/95/95(failed to hit full bottom on last snatch). Really hit the humble hole today. Committed to scaling loads and nailing technique. Kept lats engaged and connected. Was able to keep shoulders behind the bar on every high hang snatch. Dumped backwards today on last couple of snatches. But all in all, moving the right direction. Still a very weak lift for me. D: 7:38 Rx. Not gassed. Had a fiery back before I started (rode bike to… Read more »
A. Done
B. 95,115.125.135.145f,135
C. 95, 105115,125,135,145,155 fail snatch,155, 160 fail hang,
D. Did 13.3 (246 reps)) finished Karen in 9:55(I am 5’4″ so wall balls are a real challenge for me. This is not that far off my best time)
Being 5’3″ I totally know what you mean. Wall balls kill me
Nice work Al!
How did you do in 2013 with that one Al?
This was one rep. less than 2013. Not bad all things considered. I have been pretty beat up since the Games and having to train around a bunch of injuries so my numbers have been down across the board. Just starting to feel healthy again and looking forward to making some progress. I have really been enjoying the Masters Programing. Thanks for checking in coach.
A. Completed
B. 65/75/85/90/95. Great drill for the OH position.
C. 75/80/85/90/95/100/100/100/100. These felt better and better each set. Another great drill for me as my high hang always feels much easier than the pull from the floor. Was trying to hit perfection before I loaded and never got there after 100#.
D. 6:00 on the nose. 19 second PR. Never felt my lungs much, mostly just the shoulders after all the prior overhead, happy for the PR though.:)
Great job on EVERYTHING today! You killed it!
Awesome!
Wowza!
Monster Karen! Great job Christine!
Nice work Christine!
Wow! Great job Christine!