Reminder we have an ONRAMP @ 6am on 5/12 which means NO OPEN GYM TIME. Please make sure that everyone knows this.
Rest Day
or
Thursday's WOD
A. Snatch Complex
Hang Snatch x 1 + Snatch x 1 + Overhead Squat x 1 (doesn't have to be TNG - all snatches are full squat) - every 90 seconds x 15 mintues (building)
B. Front Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
C1. Pec Smash x :20 seconds/side rest :20 seconds
C2. Ring Dips x 10-12 reps (kipping or strict) rest 2 minutes x 3 sets
+
3 sets:
3 minutes on Assault Bike @ 5-10 watts Higher than last week
into
Max Bumper Plate Pinch hold AHAP -https://youtu.be/DIflU1I6Lhw
rest 1 minute bt rounds
A. 3x60,3x65,3x70,1x75
ReplyDeleteB. 5@105
3@115
3@130
C. 3x4 (first set), 3,2,2,2,1,1,1 (2nd set), 2,2,2,1x6 (3rd set).
Kept assault bike 228-240 watts
50s, 35s, 30s w/ 25# plates
A) 95, 115, 135, 145, 155x2, 165x2, 175, 185
ReplyDeleteB) 225, 255, 5@285
C) 12 strict
D1) 425-442 watts for first 2 rounds, then 20c sprint (25s) for 3rd round
D2) Skipped - elbow tendinitis flaring up
A)55,60,65×2,70,75×3,80
ReplyDeleteB)5@125
3@155
1@165
C1) done
C2)purple band
4×3
4,3,3
5,6
WOD
Bike:
240-252
228-240
240
Pinch Hold: 25 lb plate (baby hands ha)
31 seconds
23 seconds
34 seconds
A. 115 x 5, 120 x 4, 125 x 1
ReplyDeleteB. 185, 215, 5 @ 235
C1. Done
C2. 6/6 strict and kip, 12 strict, 12 strict
+
D. Kept between 280-310 watts. Did 39,40, 40 cals.
D2. 25# Plate = 60s, 90s, 75s
A. 65, 70, 75x2,80, 85x2, 90, 95 (hit hang only), 95 (hang only, then power snatched +OHS for good measure)
ReplyDeleteB. 5@140, 3@160, 4@180
C2. 6/6, 6/6, 6/4/2. Strict.
D. Bike watts between 228-240.
Used 25lb plates: 1:10, 1:05, 1:06
A. 1@45, 1@55, 1@65, 5@75 (had some trouble at this weight at first, so I stuck with it until I got more comfortable with it), 1@85, 1@95
ReplyDeleteB. 5@135, 3@150, 3@165
C1. Done
C2. 12 (Blue & Red), 12 (Blue & Purple), 12 (Blue)
D1. 264W, 272W-288W, 272W-302W
D2. 25# Plates: 1:03, 1:07, 1:03
A) 2@95,2@105,2@115,4@125
ReplyDeleteB) 5@175
3@195
1@220
C)10,10 last set 5,3,2
D)between 300-376 bumper plate pinch 40,30,31
A) 55,55,60,60,65,65,75,75,85,85
ReplyDeleteB) 5@125, 3@155, 1@165
C1) Done
C2) Purple Band
D1) 228-240, 228-240, 240-264
D2) 30s 35#, 25s 35#, 45s 25#