Once again... awesome job this week. So proud of our team for killing it this week. 3rd on the workout, 5th overall in the region and 18th worldwide. Beastly.
Based on what we have seen, here are the few measly movements that I believe are still "up for grabs".
- Pull Ups
- I believe we will definatly see these
- Overhead Squat
- Thrusters
- Push Ups
- I think it is a long shot, but maybe HSPU's....Maybe
A BHTer, who will remain nameless, chose to do regular grip muscle ups on 13.3 instead of the more reliable false grip that this BHTer has in the bag. When pull ups come up this week, go with "old reliable". If you are just learning butterfly, but they aren't quite "there yet" (way too many quotation marks in this post) then do kipping pull ups. The open is not a good time to practice your movements, that is what training is for.
My prediction for this week is a version of Cindy with OHS subbed for air squats and C2B pull ups instead of regular.
Oly Strength
1. Snatch 2 @ 60%, 2 x 2 @ 65%, 3 x 2 @ 70%
2. Snatch Pull 2 x 2 @ 105%, 2 x 2 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM
4. EMOM for 8 Min Alternate
Even: 3 Touch and Go Snatches - HAP
Odd: 3 Overhead Squat - same weight as above
Squat Strength
Back Squat
1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
Engine Work
Run 400 meters
rest 2 min
20 HR Push Ups
10 Ring Dips
5 HSPU
10 Ring Dips
20 HR Push Ups
rest 2 min
40 barbell thrusters
Skill Work
If you struggle with C2B pull ups, this is the week to stop struggling with C2B pull ups. Practice them today and this week, but don't tear your hands.
rest 2 min
20 HR Push Ups
10 Ring Dips
5 HSPU
10 Ring Dips
20 HR Push Ups
rest 2 min
40 barbell thrusters
Skill Work
If you struggle with C2B pull ups, this is the week to stop struggling with C2B pull ups. Practice them today and this week, but don't tear your hands.
What kind of lunatic would try out neutral grip MU in a serious state of fatigue at the tail end of an Open WOD instead of their tried-and-true false grip MU?
ReplyDeleteI mean, come on, surely no one is that crazy...
Forced alteration of Engine Work at lunch (no equipment, tried to make it like Helen)...
ReplyDelete3 rds for time:
Run 400m
30 Squats
20 Hand Release Pushups
8:01
Three mile run this am
ReplyDeletesnatch: 2x2 at 75#, 2x2 at 80#, 3x2 at 85#
snatch pull: 128#, and 133#
S.leg deadlifts: 156 #
EMOM: used 95# and was able to connect all three snatches!!
Did the BHT workout with Brad and Kameron and they decided to take out the 2 minute rest periods: I have no idea what my time was because Drew restarted the clock. Thanks Drew!! But good workout!
Warmed up with the engine WOD. About 11 mins with banded ring dips and 45# bar.
ReplyDeleteThen I PR'd my back squat (205#) AFTER the back squat strength sets. Then I improved my 5RM front squat (140#).
Then I PR'd my 2RM snatch at 95#. Did the EMOM with 90#.
So this morning was kinda just a series of home runs for me. Love having these days.
Back still feels alittle tweaked so I am icing and NSAID'ing.
-kels
Oly Strength
ReplyDelete1. Snatch 2 @ 60 - 160, 2 x 2 @ 65% - 275, 3 x 2 @ 70% - 285
2. Snatch Pull 2 x 2 @ 105% - 280, 2 x 2 @ 115% - 305
4. EMOM for 8 Min Alternate - We ran out of bars. So we did 3 touch and go snatches every 90 seconds for 8 sets. Shared a bar between Kam and Drew.
Engine Work 6:24
Run 400 meters
rest 2 min - Did no rest
20 HR Push Ups
10 Ring Dips - MU to ring dips
5 HSPU
10 Ring Dips - MU to ring dips
20 HR Push Ups
rest 2 min - Did no rest
40 barbell thrusters
Oly Strength
ReplyDelete1. Snatch 2 @ 60 - 160, 2 x 2 @ 65% - 170, 3 x 2 @ 70% - 185
2. Snatch Pull 2 x 2 @ 105% - 280, 2 x 2 @ 115% - 305
4. EMOM for 8 Min Alternate - We ran out of bars. So we did 3 touch and go snatches every 90 seconds for 8 sets. Shared a bar between Kam and Drew. 185
Squat Strength
Back Squat
1 x 10 @ 60%-325, 1 x 8 @ 65%-350, 1 x 6 @ 70%-380, 1 x 6 @ 75%-405, 1 x 6 @ 80%-435
Front Squat
1 x 5 @ 60%285, 1 x 5 @ 70%-330, 2 x 5 @ 75%-355