Class:
1) Scale Pistols up to 14-16, Scale weight up to 135/95.
2) All DU Sets must be done unbroken, if you break before 25 start over. Don't scale up KB Weight, just go UB.
Extra:
1) EMOM12:
High-Hang Snatch (Not pocket, meaning you can slightly move your chest forward) - Begin @ 50% and add weight every set up to no higher than 75%.
2) 4 x 4 Tempo Front Squats @ 65-75% 1RM FS - Tempo is 44x2 (aka 4s down, 4s Pause, up as fast as you like and 2s to catch your breath before the next rep) - Stay light and ensure flawless positioining in the bottom.
rest 2mins between efforts
If possible today lift before class!
1. No scaling up. Tried to work the quality reps on pistols and give my shoulders a break.
ReplyDelete2. 5 complete rounds. 2 mess ups on DU.
Extra: Mobility! My achilies was a little tender today opted to go for some foam rolling/band mobility and some quality floor laying time.
#GoGrid #Friendship316
Extra:
ReplyDelete2 rounds each weight - 105/115/125/135/145/155
225# front squat. Felt real rough but managed it!
Class:
14 pistols each round in under 21 secs.
Last round raph and I went for 20 in under 30 secs....got them in under 28 secs.
S2O - worked on tech and jerks. Felt good.
Amrap - du felt real nice. Taters are taters...
Extra work: snatches did 65- 95 in reps of 2! felt pretty darn good ! Really trying to focus on form on these
ReplyDeleteFront squats.... Holy geeez those felt heavy and hard and I only had 145 on the bar. Did those by doing 2 (racked) then 2.
Class was pretty good!
Pistols was doing 16 for the first few rounds but then went to 14 pistols and finished by 32 seconds usually.
95lb push jerks felt good but def made me breathe heavy.. Or maybe it's because I hold my breath.. Either way I was workin it.
EMOM: 7+25( finished the DU)
Started fading off of my 1min per round at about 4 min
Good job Kenz!!! Killing it girly!!!
DeleteExtra: Snatches first 6 were doubles (pulls only) 205/225/245 - singles = 255 + 10lbs every round.
ReplyDeleteFS @ #225 - that was no picnic.
WOD: 5 + 31
Anytime you feel like manning up and come in the evenings, let me know
Deletehttps://www.youtube.com/watch?v=z2ZT1P9lVkE
DeleteRT
DeleteLet me start by saying welcome and here is my response to your comment..
https://www.youtube.com/watch?v=sk9cnG_Og7U
I think you are getting the Sansbury's mixed up… I'm not the one you been pairing up with and steam rolling on a regular basis on Sundays. I'm the other one. This week I'm busy from 5-8pm teaching the fundamentals of the greatest game ever created by man (#cash). If you were wondering …our TEAM O period was almost flawless last night with only 2 drops and 2 fumbles.. all on air. Warning Reminder: I am coaching 12 year olds going into 7th grade. Once school starts ON FUCKING MONDAY, I will be a 630 - 8 pm guy which I believe John Sansbury will be too. Let us know if that type of competitive environment interests you..
Sincerely,
Chris Sansbury
Lol. I look forward to it. This why I came here.
DeleteThis reminds me of algebra class
ReplyDeleteExtra
ReplyDeleteSnatches: 105/145/155/165 they all felt good for the second day in a row
FS @ 255 - legs were a little rough getting out of the hole on 4th reps
WOD: 6+28 no mess ups on du.
PS I need to get a Spealer jump rope and stop borrowing Mirths. Spins so smooth.
Did extra work before class:
ReplyDeleteWorked up to 195 on the snatch
Did FS @225. This was awful & not even 65% for me
Class: did 16 pistols every rd, felt good after squats. 135 on S2OH
WOD: 5 + 30
Did the extra work before the 430!
ReplyDeleteSnatch- worked up from 75-100
FS- did at 150 and was worried about prolapse.... Just kidding!!! Or am I?
Pistols did 14 each time
Push press actually felt light at 95, until about the 5th round!
Workout: 4+27 I really enjoy resting... Guess I gotta move my butt more. Did DUs unbroken with luscious breaks I between the double unders and taters.
This comment has been removed by the author.
ReplyDeleteExtra work with Kenz and Drury today:
ReplyDeleteSnatches: 65/70/75/80
FS: 145
Class: pistols I scaled to red and purple band, only fell over once! Overheads I did 85lb, only knocked myself in the chin once! DUs I started off strong w/ 20 unbroken and then 5, after that I fell apart. Just ask Chris, he counted the rest of my reps for me.........
Good work girly!! Don't let Chris be creepin!!! Lol!
Delete