In Class:
Scale up DB & BJ to 85/55# and 30/24"
Extra Work:
~25mins
EMOM8:
Squat Jerk (Or Behind-the-neck Snatch Balance @ Jerk Grip) + 5 OHS w/ 3s Pause in the bottom of every rep. (95/65#) -- Move fast under the bar, then drill positions. This is mobility and coordination work.
rest as needed to build up to 75% of OHS then...
EMOM8:
5 OHS (Jerk grip squat snatch, Squat jerk or Snatch Balance required for first rep) @ 70% of OHS. Failure is acceptable, goal is to make the most out of the 40 reps that we can.
if you have time complete (17-20mins extra):
4 x 500m Row @ 1:40/500m Pace (men), 1:55-2:00/500m for women. Rest 4/3/2mins (4 after first round, 3 after second round, 2 after third round) between efforts - work on trying to glue the pace right at 1:40/1:55.
***3 days per week we will have accessory rowing, running, air dyne, skiing or swimming -- If you struggle with cardio you need to make this a PRIORITY over the barbell work.***
Workout complete with 85#/30" ~ 5 seconds over the time cap 10:05/11:05 one of those times.
ReplyDeletefor OHS i worked in between OHS/Snatch grip and Jerk grip. I did 5 reps EMOM for 8 mins but without the pause at the bottom.
No second EMOM
rowing = 1:39/1:38/1:40/1:39
Class wod with 55#. 9:27 Stepped down all box jumps
ReplyDeleteOHS done later in the afternoon:
EMOM at 65# was good. Definitely got looser as the minutes went on
Had a hard time warming up to 70% OHS. Did first couple min (probably more like 90 sec at 145# then 5 min at 155#. Most min were 3-4 squats. Only 1 minute was 5 squats. Was able to squat jerk all, although some were slow! Ankles super tight today.
Rowing done Saturday evening:
1:51, 1:55, 1:55, 1:55 (my pace did not stay on 1:55 perfectly....had to finish that last 1 at 1:48 to finish by 1:55) Legs were pretty tired, but kept good form 90% of the time. Getting better at keeping s/m around 27. Felt awful after, probably because I really sprinted at the end.