Gymnastic Skills & Drills
One set of:
Rocking Box Bridges
x 45 seconds
One set of:
Three-Quarter Handstand Freestanding Kick Ups x 20 reps
Three sets of:
Wall Handstand Thigh Taps x 20 reps
Rest as needed
Three sets of:
Freestanding Handstand Hold x Max Seconds
A.
Every 2 minutes, for 12 minutes, complete:
Snatch Pull + Power Snatch + Snatch
Build to a heavy in the complex
B.
40-49:
For time:
40 Chest-to-Bar Pull-Ups
25 Strict Handstand Push-Ups
20 Power Cleans (185/125 lbs)
25 Strict Handstand Push-Ups
40 Chest-to-Bar Pull-Ups
50-54:
For time:
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 2″ riser
10 Power Cleans (135/95 lbs)
20 Strict Handstand Push-Ups to 2″ riser
30 Chest-to-Bar Pull-Ups
55-59:
For time:
25 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 2″ riser
10 Power Cleans (135/95 lbs)
20 Strict Handstand Push-Ups to 2″ riser
25 Chest-to-Bar Pull-Ups
60+:
For time:
30 Chin-over-the-Bar Pull-Ups
20 Strict Handstand Push-Ups to 4″ riser
10 Snatches (115/75 lbs)
20 Strict Handstand Push-Ups to 4″ riser
30 Chin-over-the-Bar Pull-Ups
Did Gymanstics and kept it real light on snatches (#65) due to shoulder.
8:06 for my age group. Can’t link C2b. Did first set of HSPU unbroken and second set in 5’s.
Performed gym team WOD today and ended with some sled one arm pulls and pushes. Found programming a little shoulder heavy, hence reason I opted for gym WOD. More physio & acupuncture on monday 🙂
Good call Heather, especially if you want to rest the shoulder a bit more!
Saturday partner wod day: did snatch portion from today 1st–up to 85#, power snatch definitely limits the complex for me.
Then: 75 burpees / 50 DL/ 50 wallballs/50 TTB/50 ring dips/50 TTB/50 wallballs/50 DL/75 burpees
PM session: catch up from the week–clean complex from earlier–135×2 for power clean, 130 for 1.1 clean, then worked on Bar MU swings, hs holds, then hs walk–actually got at least 10 feet today.
Tough daily program for me. Almost every exercise on list I can’t do or I’m bad 🙂 Anyway I did it all.
First work on my snatch up to 45 kg. It is OK.
Then I work on Gymnastic Skills & Drills. I can’t do freestanding handstand hold but I did all other exercise.
On the end I finish WOD but without timing. I can’t do strict HSPU well at this level so I made 12 cm riser and did it all 40. Very happy!
Overall…why not? It is not time that always count 🙂
That is an AWESOME attitude Simon! You are exactly right!! And, you embraced that training day as a day to get in some work on things you need to improve on! And it isn’t always about a getting a time on the workout but about working on things you’d like to improve on. Super pumped with this post!
Thank you Nichole…I’ll try to do my best 🙂
Gymnastics done- 2.74 secs longest hold- I can walk on my hands but staying in one place I stink
A.115-125-135-145-155-165 pull + two power snatches
B. 40-25-20-25-40 did the 185 PCs- knee felt stable in the power position 10:16 Rx
I thought this was my WOD until Cheryl beat me by a minute.
You did great! Encouraging to see you catching those 185# cleans without much problem! Hopefully the knee will agree with you tomorrow! 🙂
How is the knee offering today?
Gymnastics done; 30 secs longest hold
A. 105-115-120-125-130-130# (snatch pull+ 2 power snatch, no full snatches today)
B. 9:11 Rx
You should slow down on those cleans next time 😉
Great work Cheryl, blazing fast time! And nice job on the HS hold!
Thanks Nichole!
coach awesome session! gym skills/drills as Rxd freestanding handstands-made it only to a count of 5 in my head hard to look up at the clock, lol but that as long as I can hold it – it felt like a long time but it really wasn’t A) sp+P/S+snatch : 83 lbs stuck with the same weight Coach Nicole b/c i finally got it up without a lot of struggle..I felt the triple extension happening so I didnt want to load more weight until I get that down . 🙂 thank you for this drill of S/P I think its… Read more »
Good call Lise – happy you stayed with that weight and worked on technique!
Comp Class
Beregon Beep Test
Didn’t push as hard as I wanted
1+20
EMOM
7 thrusters #55
7 Pull-ups
7Burpees
Death by T2B -Great T2B today was able to rep them out
Did regular class after that
Teams of 3
Cluster max up to #115 started light…Hands are so sore
12 Min AMRAP
15 cal row-1 team mate
Max Thrusters
Max burpees while the person is rowing
Had a fun morning
Fun day Cheryl! I like the Bergeron Beep Test!
A. Skipped – Our box had a throw-down last night and I did some snatching as a part of it. Did a rowing session to start off with because shoulders were a little sore from the overhead work I did. Wasn’t sure whether I would do Part B, but thought I would give it a try. B. 7:20 – I have been working on cycling my butterfly pull-ups a little faster and earlier this week was able to string together 21. Wanted to see if I could go for 30 today. Did 26, so I was happy with that. Only… Read more »
You assumed right Barry!
Great work today!
GSK done
A: 95, 105, 115, 120, 125 (failed), 120
B: 13:01… got stuck on the snatches
Handstand work done. Did 15- 20 sec every time. Never tried freestanding before.
A. 135-145-155-165-175-185
B. 15:19
That is dang good for never trying freestanding before!
Skills Done
A. 75,95,105,105,115,115
B. 7:12
wow!! thats an awesome time! your strong!
Thanks Lise
SUPER FAST! Awesome work Kevin!
Back Squat @ 370
*heavist I’ve gone in 2 yrs and my form is way better now!
Metcon: 10min AMRAP
30 Du
10 hang Snatch
30 du
10 thrusters @95
4+33 total gasser
Snatch work @135 for 15min
HSPU & C2B practice
Awesome to hear Pete!! If you video it, post it!
No video today, what are you thoughts on peaking this time of the year? I know we are getting ready to start increasing volume in Nov but I honestly feel like I am peaking with my strength right now. Is that a bad thing? You think its possible to still make these type of gains as we move into the conditioning phase. At 205 and 8% body fat I am going to have to give up something if I want to be lighter for the open….any thoughts? @nicholedehart:disqus
I think you are doing just fine Pete! It is awesome that you are feeling so good! We are going to have some lighter weeks coming up, especially with the holidays. Our Open style training will be hammered in come January but you don’t want to feel smashed going into the Open. And I think your weight is just fine, especially with a low bf – I don’t necessarily think you need to give anything up. You are improving in your lifting, improving with conditioning and being more mentally disciplined in workouts. All in all, you are doing great so… Read more »
Ha ha I over think everything!!!