Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.
B.
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps
Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65
Followed by…
Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep
Suggested loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+
C.
Three sets for times of:
500 Meter Row
3-5 Unbroken Ring Muscle-Ups
10 Unbroken Snatches*
3-5 Unbroken Ring Muscle-Ups
500 Meter Row
Rest 4 minutes
*Set 1 – 115/85 lbs
*Set 2 – 135/95 lbs
*Set 3 – 155/105 lbs
Compare results to June 4, 2019
.
D.
Three sets of:
15 Toes to Bar
15 Tempo Push-Ups @ 31X1
15 GHD Sit Ups
15 Strict Handstand Push-Ups
50-Foot D-Ball or Sandbag Carry (150/100 lbs)*
Rest 2 minutes
*If you do not have access to a D-Ball or Sandbag perform with Front-Racked Kettlebells.
A. Done
D. Done
3:43/4:43/5:45 min
I could not do part B and C because there were electrical failures in the box
Completed yesterday evening..
A complete
B. Up to 127 failed 130 twice felt pretty good
C all reds complete with 85 and strict pull ups
Time per rd was 6 min
D. Done with fr rack carry
A. Played with step. Scary still
B. 65-140 no misses, then had a tough time even pulling 145
C. 6:07/6:30/6:44 with 3 MU. Wasn’t able to hit all the 105s UB with 5 MU last time.
D. 3:22 ub/3:52 ub/4:19 NOT ub
A) practicing free handstand and walk a little like 2-3 steps
B) 40/45/50/55/60/65
70/75/80/85/95/attempted 100 three times but it’s not the day
C) 7:21/7:52/10:05 [55,65,75(not UB)]
D) done, only did 3 strict HSPU w/ 1 abmat and 100# sandbag ?
Will always be a day or 2 behind except Monday – training M/W/F/S/SUN
A
Skip
B
Up to 80 kg
C
40-50-60 kg
6:08
6:57
8:20
D
Done
3:30-3:55 each round
A. Done
B. Up to 80Kg. Snatches felt good and fast; stopped there because I didn’t want to risk injury.
C. Scaled weight to 55/60/65Kg; 3 RMU each rnd
5:18/6:19/7:18
Did not do on 4 June.
D. Done. Subd OHP at 40Kg for HSPU, and Vups for GHD.
Legs were tired after yesterday.
Always a good day when you are able to snatch pain free! Nice work!
A: ramp, not quite ready for the turn around and go back up
B: 285#, pr from the floor. Ties hang pr, heh. Felt good.
C: Full gym so did 400m run instead of row
5:30/5:45/5:42. 5mu and all ub. Slightly faster and more consistent this time
Yeah Sam!!! Congrats on the PR!!!!
A: did a little
B: 95/105/115/125/140/150
165 going up to 10# every 2 min until 225 then up 5#
Hit 235 and got under 240 so that’s improvement on last week
C: 95/105/115 like 6/4
5:55/6:20/7:02
Noticeably slower on second two rounds, just happy to complete it today
Good job Taylor. Its always a win when you can get your session in.
A) Done- just did walks.
B1&2) Built to 185 and stopped due to left wrist pain.
C) 5:49/5:47/5:50- Added one MU 3/3 (last time 2/2) and did the same weight at 95/115/135-Old times 6:19/7:10/6:24. It’s an improvement but kinda skewed cause the first attempt I was still early in my recovery from the separated shoulder.
D) Done-4:47/4:49/4:55
Huge improvement! So good to see you back to full health and able to hit your training hard. Nice work Justin!
B. 240 didn’t do too hot.
C. No rower did 40cals on the Airdyne bike instead. So much regret. 5:48/5:46/6:44
Haha! Nice work Douglas! The Airdyne instead of row ??
B) up to 245, barely missed 255 and got under 265
Stoked because I’ve missed Tuesday’s the last few weeks and haven’t actually squat snatched in a hot minute
C) no rowers, biked 20 cals instead
4:12, 4:30, 4:20
That must have not been fun! 20 cals AB.
AB is always a good time ?
God to see you still remember how to snatch ???
Even a broke clock is right twice a day ?
A. Done
B1. Up to 90
B2. Up to 105
C. 400m run on assault runner since other class had the rowers. Snatches were 75/85/95.
6:49/6:36/7:20
D. 2 sets only. Out of time.
B. 170 (85%) first time snatching in a few weeks felt okay, then missed 175 twice and called it
C. With 400m run, 5 mu and 95/115/135, not unbroken but kept moving
7:01 7:36 8:15
D. Short on time, looks fun maybe get this tomorrow or Thurs
Great workout thanks Tino!
Nice work Tim! No gymnastics today ?
A. Walks to the wall. Getting better, slowly but surely… B. 117 for a 2# PR. Missed 120 but it wasn’t far off (though it would have been ugly). Know I’m stronger than my snatch, but it’s all mental for me—my past poor overhead position (much better but still needs improvement) still gets to my head C. Scaled to 73 (UB)/83 (8/2… should have gotten this)/88 (6/4). 2 sets of UB MU per round instead of 3-5. I was spent on the last set so did singles (1 on the front end, 3 on the back end). Last 500m row… Read more »
Congrats on the snatch PR!!!
A) plus Light drop snatch and snatch balance
B) up to 255
(98% felt easy but I’m having mobility issues)
C)
Last times:
C) 5:50/6:38/6:44 (all snatches and MU UB)
Today
C) 5:25/5:37/6:17 (all snatches UB/5 MU UB Tull missed the 5th rep 6th set of MU, rested for only a few seconds then right back up)
D) done at 200
Looks like tight hips and thoracic get on some extra mobility!
A) done
B) up to 155 (based off 235)
B2) Up to 225, failed at 235 twice but 225 felt snappy
C) done with 5 MU each time (10 each round)
5:56/6:39/8:32
Kinda died the last round.. had to break up snatches 7/3 for the 155’s
D) done
That last set got you! ?
A. Done
B. 95/105/115/130/140/15 then 160/170/185/200/210 (missed 220 twice).
C. 5:28/6:19/6:45 at 95/125/135 and 3 MU (Snatches: 10, 6/4, singles….)
D. Done with sandbag
A. Did the ramp and get a lot better. Was able to do multiple sets of back and forth 3 times without falling. B. Worked up to 235 C. Workout was modified to 250m Rows / 135 all 3 rounds / You go I go with partner – did 5/3 5/3 3/3 in muscle ups. Pretty sure my partner Max was trying to bait me. Felt as if he was going faster for more rest and to spike my heart rate. Overall felt good on Row and Barbell just need more work on MU! 4:12/4:35/4:48 D.hit some tempo OHS getting… Read more »
Great work on the ramp, now you need to start beating max on the conditioning pieces too!
A. Done
B. Up to 47,5kg (same as PR). Really happy about this!
C. 6:05/7:10/8:10
Snatches 27,5kg and 30kg x2. First two rounds with 3-5 chest to bar instead of MU. It is really hard on my hands doing snatches and bar movements in the same workout, plus they just rip very easily. Did 10 ring rows the last round.
D. Done with V-ups instead of TTB. Only 7-10 push-ups.
Great day of lifting! Now to get those hands used to being worked! You’re fine!!
A. Worked on the ramp, really struggle going stairs first but ramp first and down the stairs feels easy. B. Worked up to 245 C. Workout was modified to 250m Rows / 135 all 3 rounds / You go I go with partner – MU the same. 3:45/3:57/3:30 – Goal was to go faster than Jorge so he got tired and I could rest more ? Worked on cycling snatches with no stop at the hips straight to ground. D. Did these movements in semi private session yesterday so I hit some tempo OHS getting comfortable in positions that are… Read more »
Hahahaha what a good training partner. Always looking out for their best interest.
Keep working on the ramp. It will come!
Unfortunately he’s too good my plan didn’t work very well ??