Squats will be Wednesday and Sunday this week.
Extra:
a) Snatch - 5 x 2 @ 80% - *Not TnG, drop each rep*
b) Drop Snatch - 3, 3, 3, 3, 3 --- After each set of snatches perform one set of 3 Drop Snatch, increase load each set.
c) Death by:
Min 1: 10 WallBall, 1 Pull-up
Min 2: 10 WB, 2 Pull-ups
Min 3: 10 WB, 3 Pull-ups
Min 4: 10 WB, 4 Pull-ups, etc.
Dear God my Lats
ReplyDeleteTough one today, didn't PR the metcon but wasn't too far off with a 5:48 (best ever was a 5:33 in Jan. 2013). Extra work was tough, got better at the snatches as they went along, had to keep on making sure to fully extend and make sure not to get to "Toesy" (if that's a word). The Death By was what I thought it'd be, great at the beginning, but that honey moon ended quick. Did strict pull - ups through the first 4mins and then switched to kipping the last few rounds, got through 5 pull ups in the 10th round. I agree with K$ though, my lats are pretty smoked from the extra work today.
ReplyDeleteLast 2 days have been PR commentary from you sir. Goodonya.
DeleteClark obviously only pr'd because he has been making an effort to hit 5:30am classes
Delete1. DLs up to 405.
ReplyDelete2. 6:44 I am in full on DadBod mode #LetMeLive
3. snatched on 135 and drop snatch 95. both felt pretty good
4. death by - i did not complete 9 pullups.
You looked so good, cant wait for you to get promoted ASAP.
DeleteToday was a grind.
ReplyDeleteDL's up to 475
WOD: LOTG.. Don't know if I was getting full extension w/ the jump, tried to push the pace and keep up with Jeff, John and Maria.
Snatches: Terrible, it felt like 9 days off of snatching, used 230.. missed first snatch hit all others about 8 out of the 12 felt solid.
Death by.. started to rip with my new gymnastic wraps.. smdh. finished 13 and called it a day.
It felt so right to be together again.
DeleteAirplane tightness and grind was real today. When the movements were deadlifts and burpees and I didnt have to move or bend much I felt great...
ReplyDeleteDLs -
4 @ 295
4 @ 335
4 @ 375
4 @ 425
3 @ 455
2 @ 475
100 Burpees -- 4.58, had a good second wind when I thought I had John/Maria...then they beat me so that only lasted like 8 seconds...but it was a great 8 seconds of hope. Good push from the group.
Snatches - Awful, folded lawn chair -- Finally hit a few decent ones at 185, then drilled my balls and that was that.
Death-By - Same as Chris, sweaty hands limiter, finished 12+18.
All in all I felt great to be back with the crew, running and gunning, getting after it and keeping John and Maria super positive on Snatch day...man I love this stuff.
"What a great 8 seconds." - every girl about Joey Cash.
DeleteNot appropriate
DeleteRemember, John is celibate -- I laughed.
DeleteTempo DL are harrrrrd. Grip strength struggle on double overhand grip, and #lats on fire trying to keep the bar in place. Worked up to 295# for set of 2.
ReplyDeleteReally wanted sub-5 for burpees, just couldn't push hard enough today. 5:10.
Was totally out of it after the WOD, so my snatch sesh was not very robust.
I did not go over 175# on DL today. my back just didnt want to today
ReplyDelete5:12 on burpees. prob went too slow from like 60-80, i think that is where I lost my sub 5 pace =/
Stayed at 125# for snatches, mostly because my back is sore. Also trying to really work on getting my feet right on the catch. Kept going a little wide with my legs and that just didnt feel right today until the very last 1. Drop snatches up to 95 felt fine.
WB used 20# to 10' and finished 10 rds. Stopped with ripped up hands. More problems with the wall balls than the pull ups (what a surprise).....really just that 9th rd my wall balls were super inconsistent....
Tough day for John Sansbury today. But I've got to remember-"we gotta have some rainy days to make those sunny days special"
ReplyDeleteDeadlifts with Drago-he told me to go on without him and lift with Jeff and Chris but I can't leave any man behind. Worked up to 430.
WOD-4:54. Just behind Maria. I need to remember to keep the pace up from 50-67.
Extra-horrible disgusting day of snatches. Reading don't kill myself books as I write this. Jeff did try to cheer me up but it's not possible after snatches with me. Jay gave me some tips before I left so I at least have a plan to work on things. Which I will begin doing (as the beetles once said) 8 days a week.
Wall ball EMOM failed at 15 round at 12 pull-ups.
It's not how many times you get knocked down by the barbell for light snatches, but how many times you get back up.
LETS GO D. I will defeat her. I will tame the snatch.
Deadlifts felt good today - 250# was my 90% today and it felt too easy.
ReplyDeleteWOD - 4:49 - I felt so dizzy after the WOD because I literally do the snake on the floor when I burpee.
Snatches were a shit show - I did random weights and could not get pumped for these today - drop snatches were fun though.
Death by was fun, John and I both finished round 14 and I beat him by one pull-up in the 15th round. Triceps and lats definitely were holding me back on the pull-ups.
I felt good to be back - missed you guys!
Proud of you. Way to beat all the Boyz.
DeleteWe told her she didn't cover the spread. So she technically lost - she had a 30 second spread based on height/weight. The odds makers know their shit, don't question them.
DeleteSo what I interpreted from your post
Delete1)didn't push yourself on deadlifts
2)you do weird burpees
3)we need to work on snatches
4) you use your triceps for pull-ups?
No John!
ReplyDelete-I was going off my deadlift percentage numbers so I was saying I believe im getting stronger
-I do have weird burpees but they help me beat the boys so I'll keep my form
-snatches are the devil
-I do use my triceps for pull ups somehow because they were tired during them! And yes I know where my triceps are.
(I think we got the Boyz all fired up)
DeleteSarcastic bitterness is like John and my equilibrium.
DeleteLearn how to reply
DeleteDLs: only made it to 3@405 and ran out of time due to the 3-way group.
ReplyDeleteWOD: 5:09
Extra: snatches at 170 felt decent. Drop Snatch game is weak. Apparently I do not know how to properly perform the movement. Next time!
Deadlifts with Kenz and Lisa-- felt pretty good today! We did 200, 215, 230, 245, 260, 275.
ReplyDeleteFinished the workout in 5:51. Burpees weren't as bad as I anticipated but I definitely felt myself slow down a bit around the 65ish mark.
I don't think my snatches have recovered from my worst ever workout on Sunday (Amanda)... But I got through them at 80%. Drop snatches intimidated me at first but like Maria said got kinda fun after the first few sets.
For the death by, I did strict pull-ups since my butterfly pull-up work continues. Grip was shot and my pull-ups were slow... Only got through 5 rounds. Whomp whomp. But, tomorrow's back squat day so that is something to look forward to!
I only did class . Felt a bit under the weather. I did the deadlifts and got up to 275 with sunshine and Lisa! The wod felt pretty good seeing as how I felt.. Was able to get 5:25 (don't think I have ever done that before?)
ReplyDelete