February 22nd, 2016

*Congrats to everyone on the PR’s! Y0u guys have put in so much hard work over the last few months, and now we get to (finally) put it to good use!Β  This week will taper us down toward Friday, when we expect most (if not all) of you to be tackling 16.1.Β  I will do my best to get the workouts posted on time in the coming weeks, but understand that there will be a lot of adjusting and finagling in order to give you guys the best possible recovery and prep work during this period.

A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B. 5 Minute AMRAP:
1 Strict Deficit HSPU + 1 Kipping Deficit HSPU (same deficit as last week)

C. Complete as many rounds and reps as possible in 12 minutes of:
1 Power Snatch (95/65)
2 Overhead Squats
3 CTB Pull-up

2 Power Snatches
4 Overhead Squats
6 CTB Pull-ups

3 Power Snatches
6 Overhead Squats
9 CTB Pull-ups

4 Power Snatches
8 Overhead Squats
12 CTB Pull-ups

5 Power Snatches
10 Overhead Squats
15 CTB Pull-ups

…and so on, adding 1 PS, 2 OHS, and 3 CTB each round

D. 10 minute AB cooldown @Z1 + Upper body recovery work

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29 Comments

  1. Had to go in at 5:30AM today. Was quite interesting, not used to early work outs and being alone. Low energy but glad to have sweat.

    A. Worked to 140 and then had a few misses and called it.

    B. did 3 and 1 strict. Used two 45s a side and an abmat. So 6 inches. Did this in about 3 minutes.

    C. 3 reps into the 7 snatches. 129 reps total. Definitely have more in the tank but was tired and not super motivated. Everyone should have fun with this and you’ll all get deeper then you think. I suggest treating the snatch to OHS kind of like DT, break on last snatch then right up and into OHS. Narrow grip if possible.

    Going to Bruins game tonight, go Bs!

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  2. Seem to be hitting road (mental/physical) blocks in my training recently. Did Saturdays (forgot to post) and was 10# shy of my 1RM. Today’s snatch was in the same boat, except 20# off. Body is not moving crisply, tired, yadda yadda. Need to get my shit together quickly.

    A) Up to 175 (that was the 90% mark). Missed 185 (95%) twice. Tried to jump to 195 anyway and missed. Back to 185 just to see….and missed.

    B) I read this as 1+1 everytime (meaning come off the wall after the 1 strict+1 kipping each time). Not sure if we were supposed to do 1+1, 2+2, 3+3, etc for the 5 minutes. Anyway, through 9 sets of 1+1 @ a 6″ deficit (abmat in between 3 45s/side)

    C) Agree with cmarsh on lack of motivation…my own issue. 165 (through 7 snatches, 14 OHS, 18 c2b).

    D) Done when I got home on the rower. About to do an upper body Rom Wod (started this last week and found out that I can’t get into 90% of their poses…)

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  3. A) worked up to 235. had a go at 255 and didn’t even try to get under it.
    B) followed the 1+1, completed 10 sets in the 5 minutes at a 3″ deficit (a 45 per side).
    C) 126reps (just cleared the rd of 6-12-18) CTB felt terrible. moved UB thru the snatches and OHS
    D) Done

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  4. A) 115-175 these are feeling a lot better. Only 2 misses
    B) 6″ def made it through 12 rounds
    C) 172 reps. Kept all ohs ub. Split all the c2b
    D) 94 cal on bike. Cool down

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  5. A. Up to 205. Failed several reps at 215 in addition to a few fails ascending to 205. The pulls felt OK, the turnover and lockout was the issue today. Shoulders felt tight.
    B. 7 rounds at 6″ deficit. Like I said, shoulders felt smoked.
    C. 6+7+14+12 – strung together some bfly C2B here! This was tough, and pull ups still slowed me down, but I felt OK here.
    D. Done.

    Liked by 1 person

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  6. A. Worked up to #125 a 10lb Pr!
    It was pretty wobbly but snatches were feeling good tonight so I went for it after hitting a smooth 120.
    B. Got 5 with 45+10’s then 3 more with only the 45’s. The strict hspu’s were killing me but kipping feel good!
    C. 195 reps (12 c2b into the Rd of 7) I did better than I thought I would.
    Feeling much better this week. Need to get consistent with romwod again going into the open, feeling some soreness in the lower back.

    Liked by 4 people

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  7. A. Up to 205. Failed several reps at 215 in addition to a few fails ascending to 205. The pulls felt OK, the turnover and lockout was the issue today. Shoulders felt tight.

    B. 10 reps (3 at 7″ deficit then 7 @6″)
    *shoulders felt pretty beat

    C. 6 reps into 16 OHS 182 reps total
    *CTB were none existent

    D. Done

    Feeling ready to take some “easy” days leading into Friday

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  8. A) worked up to 170. Had a few misses but ended up hitting it on the last round.
    B) did 16 rounds. 45 plates for the deficit. Did a few rounds together at the beginning but after that it was one round at a time.
    C) got into the 7th round. Did the snatches and got 4 OH squats.
    D) done.

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  9. A. 120-195
    Missed 200 a couple times. Snatches didn’t feel great today. Really had to work for 195 but I was super happy to hit it.

    B. 6 rounds
    Worked at a 4″ deficit. Still can’t do strict HSPU so worked at 2 kipping.

    C. 170 reps
    Went super narrow on the snatches and squats. Helped the shoulders out a lot.

    D. Complete

    Liked by 1 person

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  10. A. Up to 170 (5#pr). Attempted175, but didn’t make it. Snatches felt solid today.
    B. 19 rounds at 7″
    C. 6+7+21(my brain stopped working and I did 7 more squats than I was supposed to)+10
    D. Done

    Liked by 4 people

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  11. A. 165… Tried 170 that sh*t was heavy
    B. 8 round with 6″ deficit
    C. 173 ( 7+14+21+ 5 snatches)
    D. βœ”οΈ
    Solid day! Congrats on the the pr’s guys/girls.

    Liked by 6 people

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  12. A: finallyyyyyyy hit 115 weeeeoooo. Shout out to mah gurl alanna for fixing my hand placement.
    B: did sets of 2 with 2 25# plates and an abmat and actually got 8 total hspus. Didn’t count the singles I got.
    C: 128
    D: doneeee

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  13. A. Worked up to 200. Tried 205 a few times and I was have a rough time trying to stabilize it. Everything up to that was cake though.
    B. 6 rounds at 6 inch deficit. Strict started to suck
    C. I got 5 reps into the 16 OHS so 181 reps. My C2B felt on point today. Scary to hear Jakes were off πŸ˜πŸ˜….
    D. Done

    Liked by 1 person

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  14. A. Up to 118 (5# PR)
    B. 13 rds. First 5 with 45’s & 10s. Next 7 with just 45s. Right shoulder was not feeling good, these didn’t feel as good as normal. Lots of ice mobility planned.
    C. 127 reps. C2B got exhausting quick.

    Was super cool to see so many people PRing in the gym last night!

    Liked by 4 people

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