Workout of the Day
A.
Three sets, not for time of:
Double Unders x 40-50 reps
Chest-to-Bar Pull-Ups x 10-12 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
Four sets for times of:
6 Snatches (155/105 lbs)
12 Toes-to-Bar
20 Wallball Shots (30/20 lbs)
Rest 5 minutes
D.
Three sets of:
Bent-Over Rows x 6-8 reps @ 2111
Rest 90 seconds
Ring Push-Ups x Max Reps @ 1010
Rest 90 seconds
Strict Toes-to-Bar x 10-15 reps @ 2020
Rest 90 seconds
A. Done 50/12/10
B. 195/195/200/205/210f
C.1:49, 1:40, 1:24, 1:37 at 135# PS
D. Done 20/20/20
Notes: changed C to Power Snatch to minimize pressure on left knee. Unbroken on T2B and WB except last round.
A: done
B: 255# x3 sets, 265# x2 sets
C: squat snatch – didn’t want to assume power snatch.
1:28 – 6 tng
1:39 – 2 tng 4 singles
1:51 – singles
1:50 – singles
D:
155# used snatch weight
21, 15, 12
12’s
A. Done
B. 225 w 4 fails, 215 last set…tired from lifting volume this week
C. 1:42, 1:38, 1:44, 1:36 155#/30#
D. 6x165x3 //, 20, 16, 15, // 12, 10,10
A. Done, last set DU 40 unbroken, 8 C2B, 4 SHSPU
B. 5 sets at 90kg
C. 135lb power snatch, 12 T2B, 20lb @10ft (warmed up with 30lb med ball…heavy) 2:28, 2:26, 2:28, 2:30
D. 115lb rows, 12, 11, 10 on pushups, 5 strict T2B
glad tomorrows rest, part C really took it out of me
Megan Becker (50/5’5″/135) A. Traveling. I subbed C2Bs yesterday, because the gym I was at didn’t have rings. Since the gym I was at today had rings I subbed MUs for the C2Bs. 4 attempts per round and did not get a single MU. Super nervous that they are still so inconsistent. DUs and DB presses were fine. B. First round at 130#, but technique was bad, so I went to 125# for the remaining sets (81%) C. 75# for rounds 1 & 2, 85# for rounds 3 & 4. 16# wallball. 2:25, 2:31, 2:56, 2:50 D. 85# x7 for… Read more »