A. Every 90 seconds x 12 minutes - Snatch x 1 rep 80-90%
B. every 90 seconds x 12 minutes - C&J x 1 rep 75-85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 60% of Max (SPEED)
+
3 sets @ 100%
20 Thrusters UB 95/65
20 Pull-Ups UB 95/65
20 Burpees
rest 8 minutes
*goal is sub 2 mintues per round*
Snatch - hot mess express, missed first like 8 attempts at 110. Took weight off played around with a wider grip. Made a world of difference and worked back up to 110 and hit a bunch.
ReplyDeleteClean and Jerk - 140
Back squat - 140
3:22, 3:06, 3:04
A) Cut on palm still kinda hurts so worked up to a heavy single. Hit 205 and failed behind at 225
ReplyDeleteB) 265 no reps missed
C) 265
+
1:37, 1:47, 2:25 (completely lost drive and energy during the last set)
A. 125
ReplyDeleteB. 5@155, 3@160
C. 150
D. 2:11, 2:23, 2:31. Wow. This one hurt bad.
A. 100 (these felt pretty good today)
ReplyDeleteB. 125
C. 150
D. did class wod:
5 rds
10 hang cleans
40 doubles time: 6:12
A: 5@96 w/ 1f, 5@105 w/ 3f, 2@110... http://youtu.be/ohfTh3MrrnE
ReplyDeleteB: 3@112, 4@120, 5@130
C: 110
Felt super fatigued going into today and I think it showed on my snatches. However, it was the first time I went this heavy without my terminator elbow brace, so that was a big step. Not sure I'll PR next week since I retested in the middle of this cycle, but I really, really want to hit a 100% bodyweight snatch so I need a PR of 3lbs!