Workout of the Day
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A.
Take 10-15 minutes to work on:
100/70 lb Dumbbell Snatch
B.
Five sets of:
345/225 lb Deadlift x 5 reps
Rest 2 minutes
C.
For time:
Row 2000 Meters
50 Alternating Pistols
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Warmed up with some snatching, worked up to a heavy single.
A. Did around 15 minutes, focused on power snatches rather than splits. Worked on lowering the weight with two hands. Feeling much better about these!
B. Did “Diane” instead to work on the HSPU’s. 5:59. Finally getting the kip down!
C. 10:13. Did regional standards, started off the rower and ran and got into the rower to start. Pistols were steady with no real pauses.
A Tired 10 reps for time with 38 kg, used 32 sec. Then 10 for time with 45 kg (Rx’d weight), took me 46 sec. Getting better, but I felt my grip was limiting me on that second set. B Done at 160 kg (353#) @ 16-18 sec per set. ub, but slow. This is heavy for me.. C Row: 7:20 Rest: 15 sec Pistols: 2:04 Did this one a “game speed”, i.e saving myself on the rower. I see that I’m pretty close to Swob’s numbers here, if I could make the next 30 reps within 5 minutes I’ll… Read more »
A. Same as D.J ^^ Warmed up with some lighter DB’s; then did 4 rounds of 10 DB snatch 50m sprint out & 50m sprint back. We also moved the DB 6 meters back and forth each round to simulate moving the DB to your next station. This was much worse than expected! Completed in: 4:53 B. Went a little heavier; all x5: 345, 365, 365, 385, 385 C. Due to peer pressure (D.J. Neyens) I also did the full workout. Pistols were pretty fluid, but could still use some refining. Hang cleans were a mix of 3’s 2’s and… Read more »
A. After warming up with some lighter DB did: 4 rounds of 10 DB snatches run 50m out 50m back Completed in 5:04. B. Done. These felt good today. C. Decided to do the entire regional workout # 2. This hurt pretty good today but I figured what the heck with a rest day coming tomorrow. I was able to keep the cleans in sets of 2 for the first 20, then I had to go to singles. This was much improved over last time when I did all singles. My hips and posterior chain were smoked after part A… Read more »
Part C was 16:54
A.
Complete
After warming up did:
10 100# DB Snatch OTM x 3 mins
40s-40s-42s
After the 10th rep I picked up the DB and walked 5m and set it down ‘nicely’ 🙂
B.
all unbroken
12s-10s-10s-10s-10s
C.
9:36
7:10 row, pistols felt fluid.
Solid week of training! Yeah Paul, def looking fwd to a rest day.
A) Worked with a 26kg dumbbell (the heaviest one we have at the gym). Felt good in the technique today!
B) All unbroken. 15s,18s, 14s , 16s , 18s
C) Still don’t have a rowing-machine at our gym so I was only able to do the pistols.
Did 50 pisols without any rest in 1:53.
I will go to another gym someday this week to do train rowing and 70lb dumbbell snatch!
A) felt better today. 15 mins of quick alternating singles. Still heavy as hell though
B) all unbroken. :13,:12,:12,:11,:10
C) 9:46.
This post is gonna be long sorry. Been behind posting due to work schedule. Did 4/28 Sunday then had to do 4/30 and 5/1 yesterday. 4/30 Wod done in 7:33 Wall balls and t2b all unbroken until last round of T2b then went 11/6/4 5/1 A.) unbroken mu and hspu bbj were slow and brutal. Rounds were 1:35 1:45 1:50 B.) worked up to 200 lbs but feelin shakey after all the other volume. Worked up to 200lbs and missed 210lbs. Thumb still bothering me from those power cleans. C.) 3 of 4 pullups were unbroken and unbroken fs and… Read more »
A: Done
B: Done
C: 9:28 felt easy