[youtube=http://www.youtube.com/watch?v=PaEx9XPqe8g]
Strength
Hang Power Snatch + Overhead Squat + Hang Snatch; EMOTM x 6
Back Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets
WOD
AMRAP in 5 min:
- Hollow Rock x 10
- Planche Hold 10 sec
Notes
- Receive the bar in an overhead squat for the hang snatch.
- Be conservative with the weights on the pause back squats.
- Strive for quality on the hollow rocks and planche holds.
Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.
Are we wave-loading the back squats?
Yup!
Just like last week with the Front Squat… Be conservative 🙂
Snatch complex: 50 kg
Back Squats: 80 -> 90 kg
WOD: 6 rounds with a tuck planche
Snatch Complex: 67-67-67-72-72-77#
BS: 132-154-164-154-164-176#
WOD: 4 rnds + 6 rocks (+1 front roll off the parallelettes/12″ box…)
BS probably could have been a little more aggressive as the last set of 3 wasn’t too bad. Planche was tucked with bent arms on parallettes.
Snatch Complex: 15 – 35#
BS: 65-75-85-75-85-95
WOD: 6 rounds + 6 hollow rocks (frog stands)
Snatch – 95#
BS – 145-165-185-145-165-185
WOD – 7 + 5 HR. Frog Planche.
Strength: Subbed hang snatch-front squat-hang snatch @ 55#
BS: 95-115-125-115-125-13
WOD: 7 or 8 rd, did low planks instead
similar snatch complex over here in the desert — snatch pull + (mid)hang power snatch + (high)hang snatch
worked up to 115#
115#
210-220-230-220-230-240
6.5 rounds (pushups)
Snatch Complex: 35, 45, 50, 57(F), 57(F), 57(F) (Not sure what the deal was, but I couldn’t get into a squat at 57#. I blame the bruises. 🙂 )
BS: 89, 111, 121, 111, 121, 133
WOD: 6 rds + 5 sec (Frog)
135#
bs: 225×9, 245×3 saving the legs for the race saturday.
ps. disappointed that only 2 of us are signed up.
2.2 mi run to gym then
snatches: 65 x 2, 75 x 5, 80 x 4, 85 x 2 (power snatch followed by 3 OHS to work on back, hang snatch giving me issues)
Snatch: 65, 75, 85
BS: 111×7, 131×5, 155×3, 111×7, 155×5, 175×3
Snatch: 89, 99, 109 with a failed squat.
BS: 133. 153, 179, 153, 179, 199
WOD: 7 rds + a few HR (I think)
Snatch: 67×3, 77×3
BS: 133, 143, 155, 143, 155, 165
WOD: 7 rds + 10 hollow rocks (w/ frog holds)
Snatch – 89, 94, 99, 104, 109, 114
BS – 185, 205, 225 / 195, 215(4), 215
WOD – 10 rds + 6 HR (frog stand w/ straight arms)
Snatch: @ 45# X 3 , @ 55# X 3 but problems into the squat
BS: 109, 119, 129, 114, 124, 133, 133
WOD: 6 rds , frog on wooden block
snatch complex @55#
BS: 89, 99, 109, 99, 109, 119
WOD: 9 rds + 10 rocks (frog stand with nearly straight arms)
Snatch Complex @ 95#
FS: 95, 135, 135, 135, 145, 155
WOD: 5rds + 10 HR
Snatch complex: 67, 67, 72, 72, 77, 77
BS: 89, 111, 133, 111, 133, 155 (should’ve started heavier and made less big jumps)
WOD: 7 or 8 rds + 10 HR
Also, Alex W. is my squat idol. She can 3 rep at this tempo more than my 1RM. Inspiring me to hit some more heavy squats! Awesome job.
@ AFC
Snatch complex: 55-55-55-65-65-75
BS: 95-105-115-105-115-135
WOD: 8 rds
snatch: 95-95-105-115-115
bs: 175-185-195-185-195-205
wod: 6 or 7
135 Snatch
BS 185,195, 205, 195, 205, 215
WOD 5 rds with clapping push ups
Saturday makeup
Snatch complex: 55#
BS: accidentally a little aggressive, esp w sore quads, so some mods – 95(7), 105(5), 115(1), 105(5), 110(3)
WOD: 5 + 5 (15s planks for planche)
On Saturday
Backsquats: 79, 101, 111, 89, 111, 121 with 4 red band strict chin-ups after each round