A1. Push Press - 3, 3, 3, 3, 3
A2. Chest 2 Bar Pull-Ups - 5 x AMRAP rest 3 minutes *if you don't have C2B 4-10 strict pull-ups*
B. Snatch Pull to Knee - 2,2,2,2 *building* rest 2 minutes
C. Hang Snatch - 2-2-2-2-2-2-2 rest 2 minutes
D. L-sit - Accumulate 90 seconds
+
5-10 minutes of skill practice (your choice)
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ReplyDeleteThis comment has been removed by the author.
ReplyDeleteAny percentage for hang snatch?
ReplyDeleteA1. 115-120-125-130-135 (got one at 135, and then failed)
ReplyDeleteA2. c2b 5-5-5-5-5
B. Snatch Pull @ 115
C. Hang Snatch: 65-65-65-65-70-70-70
D. L Sit: 60 seconds, 30 seconds
Skill work: Muscle Up Drills
A1. Push Press 5×3
ReplyDeleteA2. AMRAP C2B pullups x5 r:2m
= 135/13, 135/13, 145/15, 155/15, 155/13
*push press was challenging, getting more comfortable butterfly-ing the c2b*
B. Snatch pull to knee 4×2
= 155-165-165-165
C. Hang Snatch 7×2
95-95-95-95-105-105-105
*need to work on getting under the bar faster*
D. L-sit accumulate 90s
30-25-34-1
+
Pistol skill work
Mobility
ReplyDeleteA1. Push Press - 5 x 3
A2. Chest-to-Bar Pullups - AMRAP x 5
-->rest 3 min between
Result:
185 lbs, 5 C2Bs
185 lbs, 5 C2Bs
185 lbs, 5 C2Bs
195 lbs, 4 C2Bs
195 lbs, 4 C2Bs
*I can FINALLY string C2Bs together, after doing singles up through and even after the Open!!*
B. Snatch Pull - 4 x 2
Result: all at 195 lbs (118% of 1RM)
*eliminated stripper first move after it was pointed out to me*
C. Hang Snatch - 7 x 2
95 lbs
95 lbs
105 lbs
105 lbs
105 lbs
105 lbs
105 lbs
*despite mobility work, shoulder tightness kept me from getting under it and from going heavier---grrrrrr!*
D. L-sit - accumulate 90 seconds
Result: 25 + 15 + 15 + 10 + 10 + 7 + 8
*I've gotten better at this, still suck*
Skill: 10+ min of pistols to a chair
*it's a crime to label this section "skill," given how bad I am at these*
247 Days
Push Press/C2B - 115/6, 115/3, 120/6, 125/5, 125/6
ReplyDeleteSnatch Pull - 135, 135, 140, 145
Hang Snatch - 85, 95, 105, 105, 110, 115
L-Sit - 30, 25, 15, 10, 10
Muscle up and handstand walk work
A1- 120, 125, 125, 130, 135
ReplyDeleteA2- Strict PU with Peach band (moving up yay! lol) 5, 5, 5, 5, 5
B- 125, 130, 135, 135
C-75, 85, 85, 85, 90, 95 (failed), 90
D- :30, :25, :20, :15
Skill - Handstand Walk 10min
Push Press - 95, 105, 105, 115, 125
ReplyDeleteChest 2 bar - 3,4,3,3,3
Snatch Pull - 115, 125, 135, 145
Hang Snatch - 65, 65, 75, 75, 75, 80; I was way forward on the first set, then I got it together
L Sit - :40, 25; 16; 11
A1: 185,195, 205, 205x2, 205 (had to throw on a belt for the first time this program. also failed first rep of the program. Shoulder and back felt very weak)
ReplyDeleteA2: Settled for 12 each round
B: 215,235,255,275
C: 135,145,155,165 (Stopped after the 4th set because shoulder was hurting)
D: 50-20-20
A) 195/14, 195/11, 205/12, 205/11, 205/12
ReplyDeleteB) 215, 225, 235, 235
C) 135, 135, 145, 145, 155, 165 (failed 2nd rep), 165
D) 30-30-30
Wanted to do muscle up work, but was too tired so tried handstand walks instead
A: 165-10, 175-12, 185-12, 195-14, 195-14
ReplyDeleteB: 185×4
C: 115×6, 125×2
D: 25-20-20-20-5
Handstand Walks
I'm not warming up enough. As sets move along and I add more weight it gets easier. Shouldn't be like that.
A1) 100, 105, 110, 115, 120 only got 1
ReplyDeleteI felt fatigued, thinking mornings are better for me ha!
A2) strict pull-ups (purple band) they are getting there!
6-6-6-5-5
B) snatch pull: 125-130-135-140
C) 65x7
Really worked on my form and speed on these... Thanks Monica you helped me to get these to look pretty and move faster ;)
D) 15 seconds x6
Skill work: butterfly kip
Handstand walks
Left lat has been nagging me these past few days. Gonna get it worked on Thursday.
ReplyDeleteA1. 175, 185, 195 (failed 3rd rep), 185, 185
A2. 15, 14, 13, 13, 11, 6 (last set lat hurt so I let go)
B. Snatch pulls, 185, 195, 205, 215
C. Hang Snatch x2 (115, 115, 125, 125, 135, 145, 145)
D. L Sit - 30, 20, 20, 10, 10
Hand Stand Walks for Skill
A: 155/12 165/10 175/10 175/6 175/6
ReplyDeleteB: 185
C: 105-105-115-115-125-125-135(1)
D: 15-15-15-10-10-5-10-10
E Tabata hs hold 7. 10 hs negs.
I actually failed the first snatch at 105 just was awkward. The last the 125 was so easy I thought I had it for 135 but the grip went.
A1. 65-75-75-80-80
ReplyDeleteA2. 4-4-4-4-4
B. 115
C. 55-55-65-65-65-70-70
D. 15x6
E. Handstands
A1 185, 185, 185, 195, 205 (held locked out for 2 seconds at top per G)
ReplyDeleteA2 7 Strict, 10, 10, 12,9
B. 185, 205, 205, 205
C. 115, 125, 125, 125, 125, 135, 145, 155 failed second, 135. I think I learned how to snatch finally
L sit 30, 30, 30
almost broke my shoulder doing muscle ups so I stopped
ReplyDeleteA1. Push Press 3,3,3,3,3
205- 215-225-235-245(2)
A2. C2B AMRAP
12/12/12/10/10
B. Snatch pull to knee
225-245-275-300
C. Snatch 2,2,2,2,2,2,2
155-165-185-195-205-225(f)-225(1)
15 mins of skillwork ur choice
HANDSTAND WALKS
Did this the same day as my Front Squats/Strict Pullups
ReplyDeleteA1: Push press: 88-98-103-108-108 (I can't for the life of me get stronger here)
A2: Strict HSPU
-3 to 15lb plate
-5 to ab mat and 10 lb plate
-4 to ab mat and 10 lb plate
-3 to ab mat and 10 lb plate x2
Finished with 4x10 GHD, didnt have many options at the gym I visited