O-Lift-
Mid-hang muscle
snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
Mid-hang power snatch + snatch - 55% (of
snatch) x 3, 60% x 3, 65% x 3
Jerk - 75% x 3 x 3
Strength
Back Squat: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 1:00-2:00 between sets.
Wod-
As many reps in 12 min:
1 Power Snatch - 135#/95#
1 Muscle Up
2 Power Snatch - 135#/95#
2 Muscle Ups
3 PS
3 MU...
(rest 12 min)
As many reps/rounds in 12 min:
10 GHD sit ups
30 unbroken DU's
10 plate OH walking lunges - 45#/25#
Mid Hang Muscle Snatch - 60, 70, 75, 80
ReplyDeleteMid Hang Power Snatch + Snatch - 70,75,80
Jerk - 125#
Back Squat- 140, 150, 160, 170, 180
WOD - 4 rounds + 1 power snatch (95# with orange band for both ring dips and pull ups)
WOD Part 2 - Got to DUBs and got stuck:) 14 was the high mostly came in 4's and 5's (better than singles I guess!?)
Mid hang muscle snatch- 50,55,60,65
ReplyDeleteMid hang power snatch- 55,60,65
Jerk-95#
Back squat- 105,115,120,130,135
WOD- 4rds+5snatches (80# snatch, red band for ring dips)
WOD- 6rds + 7 GHDs
midhang muscle snatch 55, 60, 65, 70lbs
ReplyDeletemid hang power snatch 70, 75, 80lbs
Jerk 120lbs
BS 145, 155, 165, 175, 185lbs
wod 1 20 reps
wod 2 6 rounds plus 29 reps
Mid hang muscle snatch: 50, 55, 60, 65
ReplyDeleteMidhang power snatch and snatch: 65x2 (did an extra by accident), 70, 75
Jerk: 105
BS: 125, 135, 145, 155, 160
WOD 1
4 rounds and 1 lonely snatch (85lbsI and redband for ring dips)
WOD 2: turned into dubs practice...most I got was 11
O-Lift
ReplyDeleteMid-hang Muscle Snatch - 65x3, 75x3, 85x3, 95x3
Mid-hang Power Snatch + Snatch - 95x3, 100x3, 110x3
Jerk - 185x2x3, 205x2*x3 (*failed rep 3 of the first set @ 205, so redid the entire third set)
Strength - Back Squat
1x8 @ 185
1x5 @ 200
1x5 @ 215
1x3 @ 225
1x3 @ 240
WOD 1 - 5 full rounds + 6 Snatches & 1 Muscle-Up (37 reps)
WOD 2 - 4 rounds (I did not follow the unbroken dubs rule - only got 30 unbroken in rd 2)