*shoulder felt okay through this, which is a big relief; my kipping has improved dramatically, snatches felt great--all touch 'n go, so I went up in weight--wasn't tough at all*
Hollow Rocks - 100 for time
Result: 2:37 *50+10+10+10+10+5+5*
*thank goodness for de-load week--REALLY needed this!*
A. Push Press 3×5 @ 70% r:2m = 135 -worked on speed B. EMOM 14 Odd: 2-5 muscle ups (2,1,2,1,1,2) – worked on both arms coming through at the same time – good Even: 2 sn. Singles @ 60-65% (95#) -smoothest ive felt on snatches C. 100 hollow rocks = 3:37 - 15/15/15/10/5/10/10/5/15
A:130 B: snatch 100 MU: 0/3, 2/3, 1/3, 1/2, 0/3 -- pullups last 2 rounds Pretty happy about this. 1st MU I've hit since the open and was a smidgen away from stringing 2. However, they went away fast and the 5th rd I wasn't gettin high enough to transition so I switched to pullups. C: hollow rocks. Pretty tough after the first 50.
A. Push Presses at 100 B. Snatches at 75, 7 pull ups (worked on butterflies) -tried to do muscle ups….but just didn't have them today C. 100 hollow rocks done
I have a request. Can you provide some warmups for us to do, maybe do a compilation of warmsup for certain movements. I feel like I do the same warmup all the time but would like to change it up a bit so that I stay mobile and injury free.
Push press: 95-95-100
ReplyDeleteEmom 14
Snatches @ 60lb
7 kipping pull-ups
The snatch flew up and felt great.
Pull-ups i strung 3-5 each time!!!
Something clicked I thank Jason!!
Hollow rocks: sets of 15-25
Mobility
ReplyDeletePush Press - 3 x 5 @ 70% (158 lbs) -->rest 2 min
Result: 1 @ 155 lbs, 2 @ 165 lbs
*felt heavy, even the early reps--neck/shoulder problems feel somewhat better, but not nearly 100% and it hurts to lock out overhead*
EMOM 14 min
even min: 7 pull ups
odd min: 2 snatches @ 60-65% (99-107 lbs)
Result: all pull ups unbroken, snatches: 1 @ 105 lbs, 5 @ 115 lbs, 1 @ 125 lbs
*shoulder felt okay through this, which is a big relief; my kipping has improved dramatically, snatches felt great--all touch 'n go, so I went up in weight--wasn't tough at all*
Hollow Rocks - 100 for time
Result: 2:37 *50+10+10+10+10+5+5*
*thank goodness for de-load week--REALLY needed this!*
Push Press 3x5 : 95/100/100
ReplyDeleteEMOM 14: 2 snatches at 75; MUs kipping (1-2-0-2-1-1-1)
100 hollow rocks
A. Push Press 3×5 @ 70% r:2m
ReplyDelete= 135
-worked on speed
B. EMOM 14
Odd: 2-5 muscle ups
(2,1,2,1,1,2) – worked on both arms coming through at the same time – good
Even: 2 sn. Singles @ 60-65% (95#)
-smoothest ive felt on snatches
C. 100 hollow rocks
= 3:37 - 15/15/15/10/5/10/10/5/15
A: 170
ReplyDeleteB: Odd- 5,5,5,5,5,4,4
Even- 140 no misses
C: Completed
A) 105#
ReplyDeleteB) Snatches at 80#, 7 Kipping Pull-ups unbroken every round
C) 25/25/20/10/10/10
A. Push Press
ReplyDelete145, 145, 145
B. EMOM
Odd - Kipping Pull Up: 7, 7, 7, 7, 7, 7, 7 - Could not string together, kept double kipping
Even - Snatch Singles 60% - 65%
95 all sets
C Hollow Rocks
25, 15, 10, 10, 10, 10, 10, 10
A:130
ReplyDeleteB: snatch 100
MU: 0/3, 2/3, 1/3, 1/2, 0/3 -- pullups last 2 rounds
Pretty happy about this. 1st MU I've hit since the open and was a smidgen away from stringing 2. However, they went away fast and the 5th rd I wasn't gettin high enough to transition so I switched to pullups.
C: hollow rocks. Pretty tough after the first 50.
A) all at 155
ReplyDeleteB) MUs: 5, 5, 4, 4, 5, 3, 5 all in unbroken sets
Snatches: all at 135
C) 40-25-35
MUs felt really good today. First time ive really felt comfortable stringing multiples
Push Press - 110
ReplyDeleteEMOM - 7 chest to bar/2 snatch @ 80#
100 Hollow Rocks
A- 100, 100, 100
ReplyDeleteB- snatches @ 65, 3 MUs each round except 1st where I did 2
C- 30, 20, 30, 20
Was nice to work light on the snatches working on technique
A. 165
ReplyDeleteB. 5,5,5,5,5,4,5 all UB
Snatches at 100,
C. 35,30,20,15
A: All @ 155
ReplyDeleteB: Snatch @ 115
MU - 5, 5, 5, 5, 4, 3, 3 unbroken
C: 100 done
Working on hook grip for snatches. Need to get comfortable with it.
Never thought id live to see the day you hook gripped a bar! Haha
DeleteYou've been gone for too long. Things are getting crazy over here!
DeleteA. @155
ReplyDeleteB. MU- 5 unbroken each time (pretty pumped about this)
Snatch-115#
C. 100 hollow rocks
A. Push Presses at 100
ReplyDeleteB. Snatches at 75, 7 pull ups (worked on butterflies)
-tried to do muscle ups….but just didn't have them today
C. 100 hollow rocks done
Worked out with the little engine that could ^
ReplyDeleteA: 100#
B: Snatches 75# and combo of butterflies/kipping
C: done
A. Push Presses -- 85, 95, 95
ReplyDeleteB. Snatches -- 65; Butterflies -- 5
C. Hollow Rocks
Chris,
ReplyDeleteI have a request. Can you provide some warmups for us to do, maybe do a compilation of warmsup for certain movements. I feel like I do the same warmup all the time but would like to change it up a bit so that I stay mobile and injury free.
Thanks.