Workout of the Day
A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
B.
Take 15 minutes to build to 85-90% of your 1-RM Snatch
C.
“Heavy Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
185/125 lb Squat Snatch
D.
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – Row 12-15 Calories
Minute 2 – 205/145 lb Power Clean x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 10 reps
You’ll hit each of these stations 10 times.
A) Up to 2 sets @410×1
B)Light, up to 205
C)7:26 UB/No Misses
D) Conservative 12 Cals/round, UB Power Cleans all 10 sets, UB c2b until last 3 rounds
Wednesday 16/04
A. Back squat
60,70,85,101.5,112,121.5, 128, 135 went off a 1rm of 135 and hit that comfortably for the 95+ set 🙂 .
B. Snatch
45,55,60,65,70,75
C. Heavy Amanda
9: 3,2,2,2. Singles
7: 2,2,1,2. Singles
5: 2,1,2. Singles
10:20
D. 30min EMOM
12 cal: 32 sec
5 power clean: 65 30 sec
10 c2b: 8,2 for the first 6 sets, 6, 2,2.
A. Worked up to 320. Heaviest weight I’ve hit since knee tear.
B. 235, heaviest since knee tear.
C. 8:20
D. Done, 12 cal each round, 5, and 10.
A. Based off 96kg (worked up to 97.5kg PB because I felt really good in my squats for the first time in a while)
B. Worked up to 60kg (failed at 62.5)
These felt a little off balance today
C. 10:06 Failed a few snatches out front. Just felt off.
Muscle ups in quick sets of 5/4 then 4/3 then 5
D. Done – 12 cals on row (~35 seconds)
all C2B Unbroken
all cleans in quick singles
I sprained my left ankle on Saturday after falling off the boxes wrong during the workout. This was my first workout since and I modified to accommodate the still healing, sad little foot. A. Did front squats instead of back squats but followed the same percentages. 85, 105, 135, 160, 180, 190, 200, 205 B. Did heaving snatch balance instead of snatch. Got to 135# C. Substituted heaving snatch balance (kept 135#) for snatch and worked for technique rather than time. However, overall time was around 20ish minutes. d. Done with modifying row technique and doing deadlifts at 185# instead… Read more »
A. 160,200,265,305,345,365,365,385 (miss on last one)
B. Built to 215#
C. 10:25. Loved heavy Amanda!
D. Done and felt like death afterwards (all but one set C2B unbroken).
A. 98, 125, 147, 185, 208, 220, 232, 232
B. 105
C. 16:22 – regular Amanda, first time ever finishing it
D. Done – brutal
Team Stoneway (Northwest)
Part C:
Emily: 10:52
Joe: 15:00
Scott: 9:53 @ 135#
Andy: 8:23 @ 155#
Karla: 12:45 scaled to 95# 6/4/2 mu – injured ribs
Cheryl: 14:30 scaled mus to strict pull ups and dips, due to rip, 95#/85#/95#
I only had 50 minutes for lunch today I just did D… but with squat snatches – Combined a few weaknesses!!
D.
12 cals each time. Took :52 – :56
5 sq. snatches @95lbs. 2/1/2. No misses.
10 Pull ups. Stardard kip (not butterfly) to work on my shoulder strength.
And I just realized that this was my fourth day in a row so I am resting tomorrow haha
Sunday evening I received an invite to the Central East Regionals
A. 155, 185, 225, 275, 315, 335, 350, 365 (max is 370. These felt really good)
B. Up to 225 (92%)
C. 10:51 (missed 3 snatches in the first round, which wore me out, then no misses from there)
D. Done (15 cals on rower, singles on the PC, all C2B UB)
a) up to 410lbs, based of 420lbs
b) up to 220lbs
c) couldn’t do that, will make it up this Easter weekend
d) done with Lukas, last 4rds were 6 cleans & 12 c2b
A. based off 415, failed at 405 (my last set)
B. Snatched up to 215
C. Getting over a cold—
D. Just did an EMOM of 5 Mins
10 C2B (did them all unbroken) Can’t wait to get over this dang cold.
A. based off 435. failed last set at 415 (95%)
B. up to 225
C. 8:49. singles on the snatches, worked on no fails, so might have rested a few seconds longer than necessary.
D. done.
A. Went off 355# and ended at 355# no misses
B. 195
C. 11:23
D. 15 cal x 10; 5 power clean x 10; 10 C2B x 10
A. Based off 390#, worked up to 380#
B. 205#, felt good
C. 11:11. Really happy with this.
6/3, 4/3, 4/1 for MUs, Singles SN
D. 5 rounds 12 cals, 205#, 10 CTB. Space and time considerations. Satisfied with quality/output.
a) based off of 245, went up to 240 b) went up to 120#, 125 is my 1RM c)18:46 with 110. I was not impressed at all. I feel like that was a total FAIL. Last time i did Amanda is took me 13:02, so I know this is a little heavier, but this was embarrassing. d) 10CAL row, after 2 rounds i scaled the weight to 135 because it was taking me the whole min at 145, First 6 rounds I did 8C2B, then the next four i did 10C2B. Today was not the best day, not impressed by… Read more »
a) based off 425#. up to 405#
b) up to 205# no misses
c) 14:33 as many misses as hits. Tough mental battle for me with heavy weight and keeping active shoulders with snatches.
d) I had to stop at the half way mark because my hand ripped. I thought it was going to happen; next time I will just sub the workout or movement.
One session
A: 145/175/230/265/300/320/340/350
No misses. Felt a little heavy.
B: 235
Missed 225 several times then finally hit it. Tried 235 twice and got it on the second try. Recorded myself and tried to fix a couple of issues. Happy to snatch 225+ again.
C: 8:40
Missed only one snatch. Happy with this, but I think I could of pushed a little harder.
D: done
I wanted to stop half way through but kept pushing.
A. Based off of 290; final set 285 (felt good) B. These felt great; worked up to and matched my PR @145 C. This was hard for me…never done a regular Amanda, but completed as prescribed in 20:52 (first 9 MUs went quicker and better than expected, but I got fatigued quickly and failed some snatches and MUs in later rounds). D. Complete…worn out! ***side note….I competed in a small, local competition this weekend and ended up winning….the most rewarding part for me was completing the final wod which included a combination of DLs, double hop burpees and bar MUs,… Read more »
a) based off 400#. up to 375#
b) up to 245# no misses
c) 8:00 3 misses
d) done and on pace