Workout of the Day
A.
Two sets, not for time, of:
Banded Monster Walks x 10 steps up/10 steps back
Banded Lateral Walks x 10 steps in each direction
Squat Snatch Press x 5 reps @ 2113
B.
Back Squat @ 10X0
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets.
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep
(rest 10 seconds between singles)
Approximate loading % per set: 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+
D.
Every minute, on the minute, for 10 minutes:
3 Snatches @ 65-70% of 1-RM
Chest-to-Bar Pull-Ups x 6 reps
Always the last to post, Hawaii Standard Time…
A. Done
B, 285, 305, 325, 305, 325, 335, 285 . Heavy, was a grind…
C. 125,135,145,155,165,175,185,185
D. Unbroken, 135 Squat Snatches
Megan Becker (5/5’5″/135)
A. Done (Presses with a 15# bar)
B. 165, 175, 185, 175, 190, 200, 170
C. 67, 75, 85, 90, 95, 100 x 3
D. Snatches at 75#, 5 Chest to Bars each round (the snatches got better as I remembered some of the cycling techniques you and the coaches taught us at the camp)
Congrats to all the Invictus athletes who did so well this weekend!
A- done. Plus HSPU practice. 11/25
B- 290,310,330,310,330,345,290. Felt strong
C- skipped
D- Murph no vest- 36:06. Really happy w pull-ups- 10 fluid UB sets of 10
Congrats Team Invictus!!! Well done!
Now that was uncomfortable!
A: done
B: 315×4, 345×3, 365×2, 345×4, 365×3, 390×2 (solid), 330×6
C: 150, 165, 175, 190, 200, 215×3
D: done @ 165# squat snatch
Last 4 rounds of D were the rough ones.
A. 35lb bar.
B.305, 325, 345, 325, 345, 365, 305
C. 115#; 125#; 135#; 145#; 150#; 155#; 160#; 165#; 170#
D. had about 15-20 secs to spare each round. Took round 9 off due to tweaking my elbow a bit on rd8.
How is the elbow feeling today Greg?
Hi Nichole. Not too bad. We’ll see how all these cleans feel today.