Extra Work:
Everyone:
EMOM16 - 1 Snatch:
Min 1-4 - 65%
Min 5-6 - 75%
Min 7-8- 80%
Min 9-10 - 85%
Min 11-12- 90%
Min 13-14- 95%
Min 15-16 - 100% (+)
Strength;
5 Rounds:
a) 3 - 3 Position Snatch DL (2" off ground, below knee, hip) https://www.youtube.com/watch?t=24&v=HMUmpi-H6M4
b) 8 - Bent-Over Rows (Pretty light, pause slightly with the bar at the chest) - https://www.youtube.com/watch?v=oUjrL5X_jz4
Cardio;
E6MOM24 (4 rounds):
Row 1000m
10 OHS (95/65)
30 Double-Unders (This is a big DU practice day, try to complete the entire day UB, class too)
*Rest remainder of the 6 minutes* -- Make sure you guys know your goals and time limits. I would prefer you prioritize snatching today if you are in a huge time crunch -- all together this will be just under an hour of extra work for you with the Snatches.
Gymnastics:
4 Rounds:
a) 5 Strict T2B (or Straight Leg Raises), 5 Kipping T2B
b) 15ft HS Walk into wall (start 15ft away), get into wall and get centered, then complete Max strict HSPU to an abmat
c) DB Pull-downs on a bench in hollow position- 4-6 reps (Aim to go up in weight from last week)
d) 60% BW Plank Holds (30 seconds) - perfect position (SUNSHINE DON'T DO THESE!) -- Seriously if you guys don't have perfect position (ask a coach) you need to scale to dragon fly lowers on the rig instead.
**Rest ~60s between exercises.
Min 5-6 - 75%
Min 7-8- 80%
Min 9-10 - 85%
Min 11-12- 90%
Min 13-14- 95%
Min 15-16 - 100% (+)
Strength;
5 Rounds:
a) 3 - 3 Position Snatch DL (2" off ground, below knee, hip) https://www.youtube.com/watch?t=24&v=HMUmpi-H6M4
b) 8 - Bent-Over Rows (Pretty light, pause slightly with the bar at the chest) - https://www.youtube.com/watch?v=oUjrL5X_jz4
Cardio;
E6MOM24 (4 rounds):
Row 1000m
10 OHS (95/65)
30 Double-Unders (This is a big DU practice day, try to complete the entire day UB, class too)
*Rest remainder of the 6 minutes* -- Make sure you guys know your goals and time limits. I would prefer you prioritize snatching today if you are in a huge time crunch -- all together this will be just under an hour of extra work for you with the Snatches.
Gymnastics:
4 Rounds:
a) 5 Strict T2B (or Straight Leg Raises), 5 Kipping T2B
b) 15ft HS Walk into wall (start 15ft away), get into wall and get centered, then complete Max strict HSPU to an abmat
c) DB Pull-downs on a bench in hollow position- 4-6 reps (Aim to go up in weight from last week)
d) 60% BW Plank Holds (30 seconds) - perfect position (SUNSHINE DON'T DO THESE!) -- Seriously if you guys don't have perfect position (ask a coach) you need to scale to dragon fly lowers on the rig instead.
**Rest ~60s between exercises.
Class:
ReplyDeleteOHS done for squats.
Workout 12:40. DU UB. Cleans hard on the back. Did MU to get into ring dips.
Snatches. No misses until 2nd attempt at 175# (made 1st). Felt heavy off ground but good other than that.
Cardio: all done in 6 min. First rd only had like 5 sec rest. Other rds 30-40 sec.
Class:
ReplyDelete225/245/265 squats
15:25 on workout. Kicked the rope both sets of DU
No extra work :)
Stewie is really grinding down your #GetBetterGame
DeleteSounds like it's high time to recruit Stewart to the #BCOD
DeleteFront squats felt fine. WOD was spicy. Quickly dropped to sets of 3 ring dips. Did MU into the dips. 14:04.
ReplyDeleteWorked up to 145# for snatches. Just don't think my form is solid enough to try any heavier right now.
Extra work gymnastics - could not do any strict HSPU once I arrived at the wall. Shoulders and lats felt smoked, so I did sets of kipping HSPU which also were a struggle bus.
Front squats felt good
ReplyDelete245/265/285
9:55 on the workout. MU into dips did 3 sets of 15. Sqt cleans tried to stay at 3s the whole time. DU unbroken first set second set got to 43 and kicked the rope
Break from extra work. Work computer crapped out in morning so had to hurry back to finish boring work
Today was a rough day for me. Back was really tight today, has been much better lately with mobility work and focus on form.
ReplyDeleteSnatched-235, missed lots of reps. Back was not helping my set up or pull
FS:185 focused on tight core and solid form
WOD: Supplemented squat cleans for belt squats with 53 lb kb.
6:40 for the wod.
Front squats were good-- 130/140/150. Focused on widening my grip on the bar.
ReplyDeleteFinished the workout in 15:45. The squat cleans were way harder than I anticipated but it was really the ring dips that took some time. I broke them up into sets of 3 for the majority, but dropped down to singles for the last 10 bc my form was falling apart.
Snatches weren't pretty today. Back was tight and shoulders were tired. Worked up to 105.
Gymnastics was fun with Kenz today. Did straight leg raises and then focused on (trying) to keep same straight legs for kipping t2b. Did strict HSPU with an abmat and 15# plate. Thanks to Jeff's super special Sunshine call out I did the dragonfly lowers :) for th DB pull downs I used the 25# DB and did 5 or 6 reps each round.
Did barbell club today. Worked up to 110 in snatches and 130 in clean and jerk.
ReplyDeleteSquats felt pretty good. Did 95/ 105/ 115.
Did gymnastics extra work. T2B felt good. Struggled on the handstand walks. Could usually get to the wall but then would hit it and fall. Finally got the hang of it by the 4th round. Did HSPU with 15# plate and ab mat. For the DB pull downs did 35# and got 5-6 reps each time. For the planks I used the 70# kettle bell. Not quite 60% BW. I had Jay watch the first one to help with form.
Got to snatches at 195 feeling good then failed 200 4x in a row! Need to cowboy up.
ReplyDeleteDid strength work 185 DL/145 rows
Class-F Sqts 185/205/235 and WOD 8:33. Several mess ups on last DU set (at 44 too-awesome).
Gymnastic work after minus planks
Front squats were solid: 215, 230, 255
ReplyDeleteWorkout was tough, my kipping ring dip game is poor. Coach Jay said I had some suspect reps, so LOTG!
Snatched outside, quite an experience
Class: 11:45 on wod
ReplyDeleteExtra work: snatches
Was able to work up to 90% (205)
Before failing twice at 95% (215)
Squats were pretty easy.
ReplyDeleteWod was finished at 11:05