3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch
Snatches:
Work up to a heavy single snatch (90-95%)
7x2 HS. all working sets at 70%, rest 60
HBBS:
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple
Strength:
a) 3x2 Snatch Pulls
b) 3x6 (each arm) lawnmower DB rows
Cond:
21 burpee box jumps
21 KBS
15 burpee box jumps
15 KBS
9 burpee box jumps
9 KBS
Snatches:
ReplyDelete175 (technique is off...again)
HS - 135, 145
HBBS:
Didn't feel great here so just stuck at 315
8x1
Strength:
a) 185
b) 185 (bent-over rows instead)
Conditioning:
5:13
I am back on full time programming and learned my WOD overdose lesson.....
ReplyDeleteSnatches:
195# Felt 100% better than Saturday. 1st pull was better/ 2nd and 3rd felt strong to finish.
HS- 155,155,155,155,155,155,155 missed one but it was over the back
HBBS- 380# went for 400# but failed x2
double 360# felt easy
Triple 340# felt easy
My HBBS did not make much sense today but felt better than normal.
Strength-
a)185
b) 55?!? shit was 45 #'s too light....equipment shortage
Conditioning-
6:07 Felt a good burn after but was a perfect little wake the fuck up workout....Thank god Steve was there pushing on me today!!
finally sucked it up and ran some video today...
ReplyDeleteSnatches:
190 -went extra heavy for misses with video. need to pick up the knees. missing the lift by 1 inch overhead. see video for notes
HS - skipped b/c of technique issues
HBBS:
325x1 (hip tracking issues)
295x2 easy (hip pain)
275x3
Strength:
a) skipped...did a ton earlier
b) 95#
Conditioning:
6:23 (1.5pood, 30") boxes killed me. needs to be 2 pood but none avail at arques