Snatch - 75% x 1
x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each
set immediately with 3 box jump(higher than last week)
Wod-
15 min AMrap
7 Strict Pull Ups
7 HSPU
7 GHD Sit Ups
AP- 4 sets of 12 reverse hyper heavier than last week
snatch 95lbs x1x3
ReplyDeletesnatch pull 125lbs
snatch dl 135lbs
FS 155lbs
wod 6 rounds plus 13
rev hypers 60lbs
Caught up on some missed WODs - bad day overall
ReplyDeleteO-Lift
Full Squat Snatch - worked with 135 to prep for Amanda
Amanda - destroyed my right shoulder - 31:15
Some MUs were good - They were a lot easier when I got both arms turned over at the same time, but for the mostpart, I went back to my bad habit of just getting the right arm turned over and muscling myself up the rest of the way. None were unbroken.
WOD from Saturday
Row 500 Meters +
3 rounds of:
20 ring dips
50 dubs
Row 500 meters
27:51
WOD
ReplyDelete9 rounds + 12 reps
O- Liftaroo 120# snatches increasing accordingly
ReplyDeleteFront squat 165#
wandered gym aimlessly for 20 minutes getting in tune with my spiritual ak-47 / waithing for CP (Coach Paul)
WOD 8 rounds plus 7 reps . My HSPU have become laughable after months of utter neglect. Other than that the WOD was gooooood!
Skipped reverse hypes to move furniture, basically same thing