February 8th, 2016

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @80-85%

(Warm up well for this piece.Β  Look to be consistent, and recover fully between each lift)

B. EMOM x 10:
Even Mins: 2-3 Strict Deficit HSPUs
Odd Mins: 1-2 Rope Climbs (w/ legs)

C. Three rounds for time of:
21 Overhead Squats @95/65
15 CTB Pull-ups
9 Box Jump Overs (24/20″)

Rest as needed, then…

5 sets, not for time of:
10 Back Racked Weighted Step Ups (12-16″)
10 GHD Hip Extensions
10 Perfect Push-ups

Advertisements

18 Comments

  1. A) 200×5, 215×4 (missed the 2nd lift at 215. Sloppy setup and just lazy)
    B) Did a little testing with the def stricts. Completed 2 rds of 2 at 3″, 1 rd of 3 at 3″, 1 rd of 2 at 4″ and 1 rd of 2 at 5″. 1 rope climb on the odd.
    C) 7:35Rx. UB on the OHS but rested on my back at 11 on the 3rd. CTB killed me. They have just felt awkward and terrible lately. BJOs were fine.
    D) Done.

    Still feeling Saturday’s workout for sure.

    Like

    Reply

  2. A) 155×5 (80%), 165×5 (85%) – all felt pretty clean
    B) Deficit – 45# platesx1 set (3 reps), 45+25#x2 sets (3 reps), 45+25+10×1 set (3 reps), 45+25+10+10 (7″- only one measured)x 1 set (3 reps) – probably could’ve done all at the 7″ target. Hadn’t really tested what I can do with strict before so now I have a gauge. 1 rope climb on the odd minute.
    C) 5:52.
    UB OHS but rested bar on back at 8 reps into the 3rd set, then finished out the 13. Legs were still a bit shot from Saturday.
    C2B – UB (butterfly), 10+5 (butterfly), 8+3+4 (butterfly through 13 reps. Came to a dead hang and re-kipped for last two reps…didn’t want to come off the bar).
    D) Done (did medball GHD situps in place of box step ups)

    Like

    Reply

  3. A) 135×5 155×5
    Real happy with how these went. Snatch has been an issue for me
    B) 3-3-3-3-3 (4″ def)
    2-2-2-2-2
    C) 7:06
    Ohs all ub
    C2b 10-5
    D) 95-115-135-155-175 step ups

    Like

    Reply

  4. A. 140 x5 145×5
    B. 3 hspu (sorry totally forgot they were strict and kipped 4 rounds)
    1 rope climb each min
    C. 7:04
    D. Done
    Good job snow crew!

    Like

    Reply

  5. A. 175Γ—5/180Γ—2/185/190Γ—2
    *these were feeling solid. Turnover was feeling strong.

    B. 1-2 RC and 3 HSPU @6″ deficit
    *the deficit felt “good”, the reps were relatively fast. Rope climbs were all 2 pulls up. I loose time coming down the rope, have to become more efficient.

    C. 5:19
    *Rounds 1&2 were unbroken. On the last round I dropped the OHS on the first rep and from there they were unbroken. 9/6 on last set of CTB.
    D. Done

    Liked by 1 person

    Reply

  6. First day back to the comp team!! A little nervous to start but easily got over that with a little help from the crew!

    A. 93×3 / 103×5 / 113×2
    B. 3, 3, 3, 2, 2 with an abmat and 25lb plates, 1 rope climb
    (cheated on depth for a couple HSPU reps)
    C. 10:44
    tried to stay really controlled on box jumps and then step down to the other side, slowed me down a lot but let’s be real I was lovin the rest.
    D. Done, step ups at 65

    Good to be back πŸ™‚

    Liked by 3 people

    Reply

  7. A. 140-145 for snatches. Had some misses at first and then just went again and hit them. So all snatches complete.

    B. 2 rope climbs
    1 strict HSPU 6″, 1 kipping HSPU

    C. 6:26 rx.
    UB first set. 12-9 OHS 10-5 C2b, 12-9 OHS 8-7 C2B. Box Juno overs were fast. Need to go UB on C2B more.

    D. Done. Used 115# and 16″ because my back is tight.

    Like

    Reply

  8. A. 170 (85%)
    No misses. Felt consistent.

    B. Complete
    2x kipping HSPU “4 deficit
    2x RC

    C. 8:53 RX
    Felt strong going in. First two rounds unbroken. Slowed down third round.

    D.
    185lb/14”
    Complete

    Like

    Reply

  9. A. 93# missed on the last one 😦
    B. Regular SHSPU, 2 rope climbs
    C. 8:56
    OHS mostly UB (except for when I dropped it by accident the first round cause I gripped it wrong) which I think was a mistake, because I couldn’t feel my arms when I got to the pull-ups. Another off day for C2Bs for me. Ended up doing a lot of singles , not sure what’s up with these lately.
    D. Done

    Like

    Reply

  10. A. 175×5, 185×5 no misses
    B. 3 with the Gymnastics bars and 2 rope climbs
    C. 5:38 RX
    OHS 1st Rd unbroken, 2nd 11/10, 3rd 10/7/4
    C2B Rds 1 and 2 unbroken. 3rd 10/5
    Box jump overs were blah and
    D. done

    Like

    Reply

  11. A. 135 – kept it on the lower end of the percentage range to work on getting low under the bar.
    B. HSPU 3 reps. 4 rounds with 2 45lb plats and an abmat. 1 round with an extra 10lb plate. Not really sure what that equates to in inches.
    C. 7:53 RX – The first and second rounds went pretty fast, but my quads were smoked by round 3 and the OHS was a struggle and took forever.
    D. done with 145/14″ step ups

    Like

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s