Everyone was very impressive with their snatches this weekend. Kelsey made topping the scaled snatch ladder look WAY too easy...110# snatch coming soon lady....
Pick one or two skills to work on this week...then do it. Keep plugging away.
The Open starts in 18 days...get Excited. I sincerely hope that Cornhole is NOT part of The Open...even though Ginny and Drew now have Cornhole boards for practice.
Look for Cornhole and Harlem Shake practice to be part of the BHT programming soon.
 |
| CornHole Champions? #Oddphotocaptions |
1. Block snatch pull + snatch (mid-thigh) 2 x 1(1+1) @ 75%, 2 x 1(1+1) @ 80%
2. Block clean pull + clean (mid-thigh) 2 x 1(1+1) @ 75%, 2 x 2(1+1) @ 80%
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 105%
4. EMOM for 8 minutes
Odd: 4 Power Snatch @ 165/110# or HAP
Even: 4 Squat Clean Thrusters @ 165/110# or HAP
Block pulls should be from at or just above the knees.
If you have not clicked on the Block Snatch Pull link, do it.
Then, watch the video.
Squat Strength
Front Squat
Warm Up 1 x 5 @ 70%, 1 x 5 @ 75%
Work Sets 5 x 3 @ 85%
WOD
Class WOD
Goat/Engine WOD
4 rounds
Block pulls should be from at or just above the knees.
If you have not clicked on the Block Snatch Pull link, do it.
Then, watch the video.
Squat Strength
Front Squat
Warm Up 1 x 5 @ 70%, 1 x 5 @ 75%
Work Sets 5 x 3 @ 85%
Class WOD
Goat/Engine WOD
4 rounds
ME Muscle Ups
1 minute tabata battling ropes
1 minute rest
1 minute rest
Non/New-Muscle Uppers
Spend 5 minutes today working on the Hiip Pop,
then do 5-7 legitimate attempts at a Muscle Up.
then
Do the Goat/Engine WOD but sub MU for 1 Jumping MU and ME Ring Dips
Post Results to comments:
Post Results to comments:
No access to pullup bar/dumbbells/barbells/kettlebells...really any kind of bell or bar, so I had to come up with something VERY on the fly for lunch WOD.
ReplyDeleteFor time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Situps
(so 10 Burpees, 20 Situps; 9 Burpees, 18 situps...so on)
Did it in 5:25
Oly, Squat and Engine at home tonight.
Awful day on the blocks.
ReplyDeleteSnatch 120# and 125#
Clean 150# and 155#
EMOTM power snatch/squat clean thruster @ 110#
Front squat: work sets at 185#
MU/battling rope: 3,4,3,3. Didn't push it too hard on the mu's. Felt good though. Yay shoulder.
Class wod for 4 rounds: 16 + 4 pull ups. No butterfly. First kipping wod in two months.
Snatch: 85#, 90#
ReplyDeleteCleans: 115#,125#
deadlift clean pulls: 163#
Class wod: 17 rounds + 4 pull ups (kameron thinks I should of had more rounds.....)
Deadlift: 5x2 at 205#, sprint row 150 meters ( 32-33 secs)
FS-315x2,330x2,345x2x6
ReplyDeleteHBBS-345x2,375x2,395x2x6
BP-5x3@265
1. Block snatch pull + snatch (mid-thigh) 2 x 1(1+1) @ 75%-190, 2 x 1(1+1) @ 80%-205
2. Block clean pull + clean (mid-thigh) 2 x 1(1+1) @ 75%-280, 2 x 2(1+1) @ 80%-305
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 105%-395
EMOTM power snatch/squat clean thruster @ 165. Kody got mad cause I didnt go heavier.
MU/battling rope: 6,6,6,6. Didn't push it too hard on the mu's. Felt good though.
Class wod: 23 rounds + 5 pull ups + 5 Push Ups
1. Block snatch pull + snatch (mid-thigh) 2 x 1(1+1) @ 75%-190, 2 x 1(1+1) @ 80%-205
ReplyDelete2. Block clean pull + clean (mid-thigh) 2 x 1(1+1) @ 75%-280, 2 x 2(1+1) @ 80%-305
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 105%-345
EMOTM power snatch/squat clean thruster @ 165
MU/battling rope:10,6 - only did 2 rounds so I could do the class WOD
Class WOD: 19 Rounds. Jacked from all the MU and Battle Ropes.
Brad your block cleans have gone up like crazy haha.
DeleteYea yea yea..... 75%-245 80%-260
Delete