A1. Push Press - 5, 5, 5, 5, 5
A2. Strict Pull-Ups - 5 x 8-10 rest 2 minutes (girls 4-6)
B. Snatch Pull to Knee @ 100% Max Snatch - 3, 3, 3, 3 rest 2 minutes *focus on keeping back angle constant from floor to knee - have a partner watch*
C. Hang Snatch - 4 x 1.1.1 (rest 15 seconds between singles) rest 2 minutes after each set (65-75% of Snatch)
D. L-Sit - Accumulate 60 seconds
A1. Push press: 100-110-120-125-125(4)
ReplyDeleteA2. Strict Pull Ups: 6-6 (weighted w/10 lbs), 6(10#), 6(10#), 5(10#)
B. Snatch Pull @ 95
C. Hang Snatch Clusters: 65-65-70-75
D. L Sit: Unbroken 60 seconds
A. Push Press/ Strict Pull Ups
ReplyDelete115/8, 115/10, 135/8, 135/10, 155 (3 reps) / 8
B. Snatch Pull @ 145
C. Hang Snatch Clusters: 95-105-110-115
D. L Sit: 42s/18s
A. Push Press/ Strict Pull Ups
ReplyDelete85/4, 95/4, 95/8, 95/4, 100/4
B. Snatch Pull @ 110
C. Hang Snatch Clusters: 65-75-75-85
D. L Sits 60 sec accumulated
***struggled big time on the hang snatches- its been a while!! Also I'm most certainly feeling the ring dips as I attempt to use my arms today haha. Rest tomorrow :)
Push Press - 95, 105, 115, 115, 120
ReplyDeleteStrict Pull Ups - 4 (18lb weighted), 4 (weighted), 4 (weighted), 6 (unweighted), 6 (unweighted)
Snatch Pull @ 135
Hang Snatch - 95, 105, 105, 105 failed a rep in both middle sets
L-sit - 38 seconds, 12 seconds, 10 seconds
A: 145/8 145/8 145/4-3-1 155/5-2-1 155/3-2-111
ReplyDeleteB: 155
C: 115. (Tough. Awkward)
D: pitiful but I did 60sec total 4-8 sec at a time an nowhere near a perfect L
A1. 75-80-80-80-80
ReplyDeleteA2. Assisted pul-ups
B. Do not know what my 1 rep max is but I chose to do 105lbs
C. 75-75-75-75
D. 10x6
A1: 65,65,65,70,75
ReplyDeleteA2: 4,4,4,4,6
B:75,75,85,85 - 1st time doing movement
C: 55,55,55,55 - 1st time doing movement
D:26 seconds first then broken up into 3 other attempts to reach 60 seconds
A1: 155,165, 175,185, 195
ReplyDeleteA2: 10 reps each set w/26lbs
B: All at 205lbs
C: All at 155lbs (75%), no reps missed
D: 38 seconds, then 22 seconds
A: 85/5, 95/5, 95/5, 105/5, 105/4
ReplyDeleteB: 85- focusing on body positioning really helped
C: 65,65,70,70
*couldve gone heavier but I really need work on my form so I'm taking this movement slow. Ironically really need to get under the bar FASTER
D: nemesis aka L sits
17s-8s-15s-10s-10s
Someone please tell me why my hips burrrrrrn when I do these
A1. 135 145 165 175 190
ReplyDeleteA2. 8 reps all 5 sets
B. 165
C. 95
D. These were a struggle. 6-10sec holds until i accumulated the 60secs.
A1. Push Press all @ 165
ReplyDeleteA2. 10 pullups. Had to break them up rounds 3-5
B. Snatch 1st pull @ 175.
C. Hang snatch all @ 115. Weight not an issue, catching in full squat an issue. Need more work.
D. 60 sec L-sit. 20-20-20
A1. 115, 135, 145, 155, 185
ReplyDeleteMovement felt good and I probably should have started higher than 115
A2. 6/2, 5/3, 6/2, 6/2, 6/2
Hands and grip went way too early on the pull-ups. I used gloves but my hands still felt sore.
B. 115, 135, 135, 155
Snatch needs a lot of work.
C. 95, 95, 95, 95
I really struggle with this move, but by my last rep my Snatch improved. Still needs a lot more work but today some progress was made. I have a better understanding of the movement and I am looking forward to doing the Snatch again.
D. 15s, 15s, 14s, 16s
Need to improve on my form. I was in no way close to being in an L.
Enjoy the rest day...
Also, 20 Mins Mobility
DeleteA - 85/5 with 10#, 95/5 with 10#, 100/5 with 10#, 105/5 with 10#, 115(3)/5 with 10#
ReplyDeleteB - 110
C - 75, 85, 90, 100 (failed all 3...http://instagram.com/p/pFrd2QFVvL/)
D - 60 seconds unbroken
Frustrating night as I begin to realize how much upper body strength I lost, but happy to at least be snatching again. Love the challenging atmosphere during these workouts.
A: 165/10, 165/9, 175/8, 175/8, 175/8
ReplyDeleteB: All at 195
C: All at 145
D: 25s, 25s, 10s
A- 75#/4, 85#/4, 95#/4, 95#/4, 105#/4 (the last pull up for the two sets were really difficult, it seems it has been a while :( )
ReplyDeleteB-105#
C- 65#, 65#, 75#, 75#, 75# - The 4th set was ugly so I re did it
D- 22, 23, 16
A1. Push press all at 165.
ReplyDeleteA2. 10 Strict pullups no weight
B. Snatch Pulls at 185
C. Hang Snatch - 115, 115, 125, 135 - no misses. All felt good.
D. L sit in 4 sets. Tried to keep upright torso and legs straight and above 90 degrees.
PP/pullup 155/8 w/ 18#, 165/10, 175/10/ 185/10, 195/10
ReplyDeleteSnatch pull- 175#
hang snatch @ 115
L-sit- 55sec, 5 seconds
A.1 Push Press: 85/85/95/95/95 (shoulder was bothering be)
ReplyDeleteA.2 Pullups- 6 with 10# for all five sets
B. Snatch pulls at 105
C. Hang Snatch clusters 75/75/85/85
D. Lsits 3 sets of 20 sec.
A. 75#/5, 85#/5, 95#/5, 95#/5, 105#/5
ReplyDeleteB.Snatch 1st pull @ 105#
C. 65, 65, 75, 75 *really trying to work on speed and dropping under the bar as that is a big issue as the weight increases*
D. L-sit: 30 sec & 30 sec
Push press:
ReplyDelete85-95-95-100-105
Pull-ups
4 with purple band and 2 strict for each round
Snatch pull: 110-115
Hang snatch cluster: 60-65-70-75
List: 4 sets of 15 seconds
Push press 70/80/90/90/95
ReplyDeleteStrict pull up 6/6/6/6/6 with green band
Snatch pull 95
Hang Snatch Cluster 65/65/65/65 worked on form.
L Sit 30s/30s
Push press:
ReplyDelete85-95-95-100-105 (failed on last 3 reps of 105)
Pull-ups
6 Strict, 4 Strict, 4 Strict, 4 Strict, 4 Strict (body weight only)
Snatch pull: 110-120
Hang snatch cluster: 75, 85, 90, 100 (failed on all 3 at 100) Sat at the bottom and tried to stablize but ended up losing it on the raise.
List: 4 sets of 15-20 seconds
A)115, 115, 115, 115, 115
ReplyDeleteA2) 4, 4, 4, 4, 4 with purple band (struggled UGH)
B)120#
C)85#
D:20, :20, :20