A. Back Squat - 20RM (1 attempt - look to hit 70-80% of 1RM)
B. Sotts Press - 3 x 5 *light* - treat as warmup for snatch
C. Snatch - EMOM x 12 minutes (1 rep)
*55%, 65%, 75% x 3, 80%, x 5, 85% x 2*
D1. Stiff Legged Sumo DL x 25 reps AHAP
D2. L-Sit Hold x 30 seconds rest 2 minutes x 3 sets
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500m Row @ 90%
rest 90 seconds on rower
500m Row @ 95%
A. Skipped. 20rm max was 300 in jan.
ReplyDelete4x10 box squats 135,165,195x2
B. Power. Don't know the weights I used lightish
C. 195x3. Lsit done
Did class wod.
20 mins.
A) 275 (75%)
ReplyDeleteB) 45×3
C) 115, 135, 155, 165, 175. - no misses
D1) 115, 135, 155
D2) 30, 15-15, 15-10-5
E) 1:39, 1:34
A) 265.......not 275
DeleteA) 175#
ReplyDeleteB) 35#
C) 65, 75, 90, 95, 100
D1) 85
D2) done
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2:02
2:01
A. 245 (70%)
ReplyDeleteB. 35-45-45
C. 80, 95, 110×3, 115×5, 125×2
D. 95/115/115 / Unbroken L-sits
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1:47, 1:52. Bitched out mentally
A) 275 (19 reps)
ReplyDeleteB) 45, 65, 75
C) 115, 140, 3x160, 5x170, failed last 2 reps at 180
D1) 3x115
D2) 3 x unbroken
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1:42, 1:37
Rough first day back!