PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Burpee Broad Jump x 5 reps
Horse Stance Hold x 30 seconds (attempt with arms overhead if performing snatches in today’s session)
Followed by…
Two sets of:
Barbell Romanian Deadlift x 8 reps
Snatch-Grip Overhead Reverse Lunge x 8 reps (4 per side)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
For today’s session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
B.
For time:
1000 Meter Row
100 Double-Unders
60/40 Calories of Assault Bike or Bike Erg
A. 115-155
B. 1000m run, 10:18
Warm up ✔️
A) all at 95 form focused
B) 8:35 with 60 cal row
5 min ice bath for fun
A. 95-105-115-125-130-135-140-145 (85%)
B. Rx rower is not reading right did 4:20 time otherwise rx.
10:46
very happy with this effort after murph yesterday
A. Up to 90% of 1RM
B. Rx 8:41, felt the legs like 2 pieces of wood today after yesterday’s Murph
A: cleans rather than snatches to let the wrist heal
185×2, 205×3, 225×3
B: 8:46 rx, echo bike was rough today
I only did B this morning. I went slow and controlled for more of an active recovery feel post-Murph.
1000m row
100 DU
1000m row
11:18
Great WU + I’ve been challenging myself with 5 min Nasal Breathing AB as soon as I walk in the gym. I really need to increase my CO2 velocity. A. E2M for 16 min Hang Snatch + Snatch (2s pause in receiving) 55#, 60, 65, 70, 75, 80, 85, 85 (couldn’t hold on to the hang snatch at 85) B. For Time – RX – 12:04 1000m Row – 4:35 100 DU – I had no idea one could trip that many times!!! 40 Cal AB – 4:11 ***I’ve been leveling ground, setting pavers, and getting the pool ready for… Read more »
Enjoy your pool!
How many reps is the snatch complex?
1 Hang and 1 squat
A. Just Snatching
185/185/185/205/215/225/235/245(missed, arms too early)
B. 9:14 Rx (Missed yesterday due to still healing hands from lots of rips lately, so pushed a bit harder on the bike, row was 3:27)
Great work Getty! Yup yesterday produced 1 rip on right hand and I already had blisters on the other from racking and shoveling dirt…yeah you know that spot on the thumb right where the bb sits when you grip it ????
oof, that’s the worst…I work with my hands for patients, so having 4 tears in the last 3 weeks has been brutal, finally got all the callus shavers/sand bar/etc. stuff. Hope you heal quick!
B. 11:52 Rx – smooth and slow today
A) 40 to 57.5 (his morning too much confusion in my box 🙁
B) 9:50 100 DU ub (sub 60 cal row)
Have a nice day 🙂