A1. BTN Snatch Grip Push Press 4, 4, 4, 4, 4 *2 sec OH hold*
A2. Muscle Ups - 5 x 4-6 reps rest 2 minutes (sub 2x strict pull-ups)
B. Hang Snatch - 4, 4, 4, 4, 4 *heavier than last week*
C. Overhead Squat - 3 x 3 @ 75%
D. Partner L-Sit Race - accumulate 3 minutes among 2 partners AFAP
A1. BTN Snatch Grip Push Press 4, 4, 4, 4, 4 *2 sec OH hold*
ReplyDeleteA2. Muscle Ups - 5 x 4-6 reps rest 2 minutes (sub 2x strict pull-ups)
A1 / A2 Results
115 / 5 PU
135 / 5 PU
135 / 5 PU
145 / 5 PU
145 / 5 PU
B. Hang Snatch - 4, 4, 4, 4, 4 *heavier than last week*
B Results
95
95
95
95
95
C. Overhead Squat - 3 x 3 @ 75%
105
115
135
D. Partner L-Sit Race - accumulate 3 minutes among 2 partners AFAP
Completed
Average 15-20 secs
Coming back from vacation to this was def not easy for me.... Felt totally off my game, time to reset and get back at it!
ReplyDeleteA1) 85-90-90-90-90
A2) 7 strict pull-ups
Used that peach band which I haven't had to do in weeks and it was hard, felt lathargic all morning
B) hang snatch
60-65-65-70-70
C) OHS
90 for all
These actually felt very stable could've gone heavier but stayed at percentage
D) L sit
Completed
Back is still ridiculously tight or just crazy sore.
ReplyDeleteA1) 185,195,205,215x3(bar slid off back when reracking), 215
A2) 6,6,4,4,4,4 (upper back pain limited this)
B) 165x3, starting doing hang singles
C) skipped these
D) 90 seconds
Today was tough! Super sore from this weekend but still got shit done.
ReplyDeleteA1) 109, 109, 115, 115, 115
A2) 8, 8, 8, 8, 8 all strict with PEACH band, not yet unbroken. Getting there.
B) 85, 85, 85, 90, 90(3) -- this is where I really felt my body was fatigued.
C) 109, 115, 120 - these felt great. Go figure!
D) L-Sit accumulated 3 min at home, no partner, while watching Keeping Up with the Kardashians
*still very sore from Saturday--quads in particular; both wrists in a bit of pain (especially left), but good enough to go*
ReplyDeleteMobility
A1. Behind-the-neck Snatch Grip Push Press - 5 x 4 reps with 2 second hold overhead
A2. Muscle-ups [sub strict pullups] - 8 - 12 reps
--> rest 2 min
Results:
135 lbs, 8 reps
155 lbs, 7 reps
165 lbs, 6 reps
175 lbs, 5-6 reps *last rep close-ish*
175 lbs, 5-6 reps *last rep close-ish*
*175 lbs was my max last week, too @ 5 reps/round--very tough to even get this; quickly died on the pull-ups--did only what I could unbroken to maintain intensity, rather than stand around waiting for recovery*
Hang Snatch - 5 x 4 reps (heavier than last week: 105lbs)
Result: all at 115 lbs
*squatted on about 1/2--never on first rep, as per usual; have to find more mobility options, as what I'm doing clearly isn't working*
Overhead Squat - 3 x 3 reps @ 75% of 1RM
Result: 145 lbs x 2; 155 lbs
*very happy with this --last week ended at 145 lbs and really gutted it out to get the extra 10 lbs*
Partner L-sit Race - accumulate 3 min L-sit hold with a partner (Alex R)
Result: my share was about: 1:15-1:20
*held first round for 29 seconds, got very tough from there; partners carrying me seems to be a new trend :-( *
A: 135-145-155-160-165
ReplyDeleteA2: 1 MU each of the first 3 rds. Pullups 9-9-8-7-7
B: 125
C:155
D: 10 sets 10 seconds
A1. BTN Snatch Grip Push Press 5×4 *2s OH hold*
ReplyDeleteA2. Muscle Ups- 5×4-6 reps r:2m (sub 2x strict pull ups)
=115/8, 125/10, 135/10, 140/10, 145 (3)/10
B. Hang Snatch 5×4 *heavier than last week*
=95-100-105-100-100
*the snatch push presses coupled with pull ups kill my shoulders...but doing these made me realize that my pull in the snatch and clean both need work...*
C. Overhead Squat 3×3 @ 75%
= 110
D. Partner L sit – accumulate 3m among 2 partners AFAP
Partnered with Dan S
A1. BTN Push Press: 100-105-110-120-125
ReplyDeleteA2. Muscle Ups: 0-1-1-1-1 (thanks Jay for the help!)
B. Hang Snatch: 75-80-80-85-85
C. OHS: 115-120-120
D. L sit: :45. 25, 25, 30, 30, 25
A1: 95, 105, 110, 115, 120(3)
ReplyDeleteA2: 3 (4f), 3 (4f), 3, 3, 3 unbroken
B: 75, 75, 85, 90, 75
C: DNF
D: DNF
MUs were a disaster tonight. My wrist kept on getting stuck in the false grip on the 4th one and after giving Steven a heart attack with a fall forwards I decided to just stick with 3. Snatches felt great and I think I could have done 95 but wanted to focus on form so didnt push it. 10:15 was my cutoff time so I DNF part C and D.
A1) 175, 185, 195, 205, 205
ReplyDeleteA2) 6, 5, 6, 5, 4
B) all at 155
C) all at 165
D) accumulated 3 min by myself in 11:45
A1) 2 @ 135 (I have some weird lat thing going on from last week's BTN. Feel it when I bring the bar back down to my shoulders. Only did 2 sets 'cause it was acting up)
ReplyDeleteA2) 2 @ 8 strict PUs (did MUs on Tuesday)
B) 3 reps @ 135, 115, 115, 115, 115
C) 135, 155, 165 (Previous 1RM PR was 165 due to mobility issues - this is another movement I hope to smash during retest week)
D) Done at home
A1) 85, 90, 95, 105, 115 *felt good, I think I feel a little stronger from btn if that makes sense. Bringing it back down is just awful tho.
ReplyDeleteA2) 8, 6, 6, 6, 6 *strict, no band
B.) Snatches: 65, 65, 70, 75, 80 *these actually felt good tonight. I could've gone up in weight, but wanted to end on a high note.
C.) OHS: 95, 100, 105 *felt fine, but I was just exhausted by then.
I combined Monday's and Tuesday's workout since I was traveling those days and skipped the OLY lifting parts and did best I could do at the gym.
ReplyDeleteA1. Front Squat - all at 115 (felt easy)
A2. Dips- 5x10 unbroken- but didn't have rings so did strict on bars.
B1. BTN Snatch Grip PP- 105, 105, 105, 110, 120 - felt strong (hard part is coming back down and not letting it crash on my neck)
B2. Strict Pull Ups- 5x10 (first three sets unbroken, then 8-2, and 6-2-2)
C1. OHS: 95, 100, 110 (felt great, but i did skip snatches so possibly why)
C2. Arch Rock holds 3x30 sec.