SWOD
ME
Power Snatch
Warm-up sets: x3, x2, x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Barbell Weighted Lunges (out of a rack)
Warm-up sets: x3ea x5ea
Work sets: x5 x5 x5 x5 (sets across)
Rest time: 2.5 minutes b/w sets
RE
Complete the sequence below for 3 sets. Rest precisely 30 seconds between each movement.
Strict Pull ups x5-15 (more reps than last week)
superset w/
DB Seated Press x12 (heavier weight than last week)
tri-set w/
Reverse Leg Press w/ Band x15ea (stronger resistance than last week)
Conditioning
5 rounds for time:
10 Pull up from Jump (burpee pull up style w/o burpee, 1 foot above reach)
10 Toes 2 Bar
Post all results to comments.
11 comments:
power snatch:
in kg. warm up:40/50/60
work:65/66x/66/67.5 (sloppy w/press)/ 67.5
bb lunges:95kg across = ~210#
Pull ups/KB 21.5kg seated shoulder press/ reverse leg press with band:
9/12/15 with red band
9/11/15 with red band
8/12/15 with red band
conditioning.
really felt sluggish. quit after round 1.
Then got my act together and did all 5 rounds. not a good time but finished at least.
9:17 no kipping toes 2 bar.
I meant no kipping while doing the t2b.
Power Snatch: 155, 165, 170, 175, 180x1
Snatch Balance: 155x3,165x3, 170x3, 175x1, 180x1, 190x1, 205x1, 215x1
Lunges: 5sets @
175x5each
Pullup
Seated DB Press
Reverse leg press 3red bands
1st rd: 15, 45sx12, 15
2nd rd: 15, 55sx12, 15
3rd rd: 13, 55sx10, 15
WOD: rxd 6:21
Power snatch
109 - 119 - 124 (sloppy) - 124 (fail) - 119 (still sloppy)
these felt way off today.
Lunges
4x5ea @ 142
Pullups/press/leg
7/25#/green+purple
All 3 rds. Really happy with the sets of 7. Never done more than that in a single set. Granted, I haven't tried to max these in a couple years, but the first set felt really strong, and I didn't struggle as much as I expected on the other 2.
CWOD
In 6:00 cut-off, 4 rds + 3 T2B
tough!!!
Power Snatch:
73, 77 & then failed @ 87 on the next 3 attempts. Nothing felt right about these tonight. Considering last week I did 87 for my last round of 2, I don't know what was going on. Not planning to over-analyze, though. Just moving on.
Barbell Weighted Lunges:
132#
dropped in the middle of the last round. Finished it though. Good working with Addi tonight.
Triplet:
*blue/tan x8
*30# DB - was freaked out about this before we even started. I got through 11 rep in round 1, 9 reps in round 2 & 10 reps in round 3. Finished each round even though I know they technically they didn't count. So close.
*green
Conditioning:
SERIOUSLY scaled this bad boy.
3 rounds + 9 jumping pulls
Power Snatch
WU
3x110 3x132 2x154
WS 164,169,174(miss),174(miss),174(miss)
Lunges
WU
3x132 5x176
WS
198 Across
PU 5,5,5
Press 40,40,45
Rev.Leg Press Green,Tan,Purple
Power Snatch: 142,147,152,157,162 (miss). Got the last one high enough but didn't get under enough.
BB Weighted Lunges: 164 for all sets
6 strict pullups - only got 5 on 3rd round
40, 40, 45 for DB press
Green and purple band for reverse leg press
COnditioning: for through 37 pullups and 30 T2B.
Power Snatch
stayed with 60kg, ugly as hell.
Barbell Weighted Lunges (out of a rack) 80kg felt great.
RE: bite off more than can chew
pull ups : 14/11/10
press: tried 22.5 got 12/7/5
no band so did revers leg raises on all fours( again lucky no one was watching) with a 5kg ankle weight.
CWOD was at home so no pull up bar, did:
3rds
10 game pushups
20 kb swings
4:51
me: 110,120,130,140,150f
145 is pr
se: 135 all sets
RE: pu - 14,13,10
db press- 30's all sets
rlp- done
metcon: 9:20
kip sucked today, mostly all strict
power snatch
power snatch
87-92-97fail-97-110
lunges
110 across
PU
6-6-6 red band
Press
20-20-20
Rev. Leg press
Green
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