A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
Did A from 1/15 & A from 1/16 only… Trying to get back in shape
Bench up to 235
Deadlifts up to 385
4 days a week.
A. As Rx 1.1.1- 135 for 2 sets, 145 for 2 sets, 155, then 165x1rep. Any drills for feet positioning? I’m flaring my toes out, causing my ankles to cave. https://www.instagram.com/p/BsvrY2Phdwo/?utm_source=ig_share_sheet&igshid=3867lnf26pwc
B. OT2M: 55s/51s/50s/51s/50s. I used 115# for OHS as I don’t have a lot of experience cycling these in a WOD. Shoulders felt sore from this week’s previous work. Glad tomorrow is Friday.
C. Shoulder love a la X-over symmetry
6 days a week, off on Sundays. I often modify Saturday’s training (I might jump in a WOD class, focus on weaknesses or just go low intensity and do whatever I feel like doing).
Yay, first time doing snatches pain free in a long time!
A. 155 – 175 – 175 – 185- 185 (all power snatches)
Missed a single power snatch at 205 after.
B. 5 rounds all done in 50-52sec with 135# (parallel squats still hurts so kept it light and low volume)
1:1 work ratio
C. Core exercises such as anti rotation plank.