A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Balance + Overhead Squat) x 2 reps
(perform the snatch balance, descend to bottom of OHS, then come up and repeat for two reps)
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
C.
For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
60 seconds of Double-Unders
Rest 90 seconds, and when the running clock reaches 3:00…
Three rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
Double Unders x 60-second max # of reps
D.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest as needed
A. 20, 20 kg
22, 25 kg
40, 50, 60 kg
B. 40, 45, 47, 50, 52, 55, 57(f), 57, 60, 62
C. 5:37 14 DL (75 kg), 57 DU
a) 25/30/35/40/50/60/70kg;
b) 60/65Kg;
c)10DL, 110DU’s:
d) done.
A.
15 kg BB
20 kg BB
50, 60, 70 kg AFAIR 🙂
B. 40, 42, 45, 50, 52, 55, 57, 60, 62.5 kg (PR) felt strong – went past 10 minutes
C.D. no time
A. 53, 63, 68….73, 78….OH squat part: 113, 123, 133
B. 118×2, 128×1
C. 14 DLs and 87 dubs 3 rounds: 7:31
A1. 65 75
A2. 95 105
A3. 115 125 135
B. 145 155
C1. 17/90 PR for ub DU, by a lot
C2. 12:27 (3 rounds in 9:27) DU in 2-3 sets each time
D. BSS 40# dbs
Thanks for the workout!
A) up to 115#
B)165#
C) Dl 225- 13
Dubs -107
3RFt -6:25
D) ✅
A: up to 155#
B: 195×5, 205#x3-4, 215#x1-2
C: 15 dl, 109 du
3rds 15 + 80: 4:19
A) 30/34kg for 5 reps, 40kg for 3 reps
Snatch Balance + Overhead Squat, 60/70/75kg
B) 55/65kg
C) I didn’t count
D) Done
A. 45,55,75,95
95,115,135,155,185
B. 135, 155 —> Theoretical 1RM is 195
70% 75%
* explode in the snatch pull, keep bar close to the body, explode at the hip, and get the balance in a firm wide squat
C. DL 12, Dubs 79
12, 40
6, 40
7, 43
D. Rx and worked on DB curls (50s)
CFM For time:
100 dubs
15 Power cleans 185
100 dubs
12 p. Cleans 185
100 dubs
9 power cleans 185
T2- 18:30
5 rds
1 min bar hang
1 min plank (elbows)
A. 95
115
B. 135
C. 18 DLs 225
90 dubs Time 8:04
D. Done
Tried to keep up with some of time posted on the discussion board. No way! lol
A. 5’s with empty Bar
3’s with 25 and 27,5 kg
Snatch Balance + oh squat Up to 80kg
B. 2’s with 70kg
Singles with 75kg
C. 15 DL
100 du
3 rounds for time in 8:01
D. Done
B) 65-70 kg
C) 19 DL 70 DU
7:47 RX
A. up to 65
Up to 115
B. 115/125
C. 16 DLs 80 DUs forgot to tune the second part but did DLs 10/6 and 30/30/20 on DUs
D. Done
A. 65 for the press and 85 for the balance/OHS
B. 105/110
C. Stopped at 12 DLs and 100 DUs. 4:04
A. 185, 205, 225 – Sn Bal + Ohs
B. 190, 205
C. 16 DL – 110 dubs
6:36 Rx
0. Gymnastics Session #1: HS/C2B
A. 55×5 / 65×5 / 75×3 / 85×3
B. 105# / 110#
C. DL : 15 / DUs : 73
6:22
Not super impressive, but we are at 7000′ again, so I am happy! Also, my last set of DUs was unbroken–that is a huge win for me! And, only tripped up once on all other sets, including the first!
D. Done
A. Up to 65
B.
Sets 1-5: 125
Sets 6-10: 135
C. 10 DL/100 DU
3RFT: 4:11
D. Tomorrow
B.) Sets 1-5 = 165lb
Sets 6-10 = 175lb
C.) 15 DL @ 225lb / 101 dubs
3RFT = 5:53
D.) done.
A. Muscle snatch up to 105
B. 90/105
C. Deadlifts: 21
DU: 88
Thanks to not being able to squat for over 3 months, my DL and DU have gotten a lot better. I had hoped to get about 12-15 DL and surprised myself with this. ?
3 RFT: 5:57. Ricky had me cut the DL back to 15 to my blow up my back. First two rounds DL UB, then 8/7.
D. Done. I love GHR!! My hammies are going to be so strong when I can squat again.
B) 185;205-215
C) 25/82
15-80 for 3 rounds: 5:15ish