O-Lift
Snatch - (75% x
1, 80% x 1) x 3
- Snatch pull - 100% (of snatch) x 2 x 3
- Front squat - 87% x 1 x 5; follow each
set immediately with 2 box jumps
Strength- Work up to a 1 rep max weighted pull up
then perform 30 reps of 70% of that for time.
Wod -
3 rounds for time of:
15 Ring Dips20 KB Snatches 70/53 (10l/10r)
30 Jumping Squats 45#
Ap-50 back extensions
snatch - 135#
ReplyDeletesnatch pull - 165#
front squat - 240# to 40" box
weighted pull-up: 100# for a definite rep/ 110# for a debatable rep
I would like to note that 30 reps at 70% of that was not happening today within any reasonable amount of time...
wod- 5:00 ish with muscle up to the dip
2500m swim w/ no goggles = eyes burning, cant see, smile on face
Snatch 155/165
ReplyDeleteSnatch Pull 205
FS 300NEw PR
Weighted PU 100#...10 @ 45...20 Strict
WOD 13:02 took my time
Snatch 80/85 x 1 x 3
ReplyDeleteSnatch Pull: 105 x 2 x 3
Front Squat: 140 x 1 x 5
Pullups and WOD later :)
Pullup: if we had a band between the black and the little orange - that would be my max haha. I then did 30 reps (5 with the skinny red, 25 with red and black) in 5:23
DeleteWOD: 19:18 (1st time doing KB snatches so took it slow - 15 with 35, 15 with 26 because I saw my form going), ring dips with red band
snatch 95lbs x1x3, 100lbs x1x2, 105lbs x1x2
ReplyDeletesnatch pull 135lbs
FS 175lbs
wtd pull up 1rm 40lbs
30 reps at 27.5 lbs 6:25
wod 12:28
50 back ext
yea i scaled that kb swing to 35 btw... forgot to add that in
ReplyDeleteO-Lift
ReplyDeleteSnatch - (135 x 1, 145 x 1) x 3
Snatch Pull - 175 x 3 x 3
Front Squat - 225 x 1 x 5 (box jumps to tall bee box with 65 lb plate)
Shoulder still doesn't feel great from last week, so just did some strict pullups. (maybe 15-20)
WOD - 13 to 14-ish (forgot to look at the clock) KB snatches @ 62 lbs (28 kg)