July 11th, 2016

*For this week, when we say “HS in complex,” build to your heaviest complex that you can complete with good technique, but leave a little bit in the tank, as your goal will be to increase the weight next week. Same thing goes for the 4-RM Push Press. The gymnastic skill work can be viewed as optional, or can be made up on another day; the lifting takes priority for today

Gymnastic Work
A. 3 Kip Swings + 2 MUs (catch as high as you can) + 5 second catch hold + 5 second support hold + 5 second negative x 5-6 sets
B. Deficit HSPU Negative @5 second lowering + 3-second hold at parallel + controlled finish x 6-8 reps
C. HS Walk Work; 50ft x 4; stop and pause in holds along the way if you are able

Barbell 

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + High Hang Snatch + Snatch Balance – 4 x (1+1+1)

A. Snatch High-Pull + Hang Snatch (below knee) + Snatch; HS in complex; 90% x (1+1+1), 95% x (1+1+1) (% of HS)

B. Halting Snatch Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 80%x3; 85%x3x3

C. Push Press – 4RM; 90%x4, 95%x4 (% of RM)

D. Back Squat – 70%x6, 75%x6x3

+

Five sets of:
Close Grip Bench Press x 6 reps
Rest 30 seconds
1-2 Legless Rope Climbs
Rest 30 seconds
Front Rack Reverse Lunges x 12 reps
Rest 2 minutes

*goal is to increase weights used from last week

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7 Comments

  1. Dropped into Ronin CF in Dublin.

    Their gymnastics piece had HSPU, so I did that with some handstand walk practice.

    Did the snatch portion as an 8 min EMOM (their class format) and hit 85kg ~ 187#. Very happy with that especially in metcons without a ton of prep. Then backed off to 75 and 80kg respectively.

    Class WOD: 4RFT — 15 WB 200m run 5 DL @ 225. 6:57.

    Deadlifts 175/185
    Back squats : 265/280

    Will try and keep up as best I can!!

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  2. A. 165.. 148, 156
    B. 148, 157
    C. 175… 155, 165 surprisingly hard!
    D. 245×6, 260x6x3 those sucked!
    Sorry that’s all I had time for today. Monday’s blow for me with work

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  3. A. Got to 145, then 135, 137
    B. 145 then 157 x3
    C. Got to 165 then 145,155
    D. 225, 240×3
    E. Did all 5 rounds but this week only did 1 rope climb a round except the first round I did 2.
    Used 145 and 20kg bells

    Did Fran too, big Pr at 2:57.

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  4. A. Got to 145, then 135, 137
    B. 145 then 157 x3
    C. Got to 165 then 145,155
    D. 225, 240×3
    E. Did all 5 rounds but this week only did 1 rope climb a round except the first round I did 2.
    Used 145 and 20kg bells

    Did Fran too, big Pr at 2:57.

    Liked by 1 person

    Reply

  5. Missed Monday, so I made it up Tuesday. Today went pretty well despite being fairly food/sleep deprived.
    A. 175, 148, 156.5 (I got a little excited about getting as close as possible to the percentages). I got up to 175, but didn’t get the snatch until the second try and it was kind of sloppy to I did my percentages off of 165. Up until that last snatch, everything felt solid. I tried to work on hook-gripping when I snatch.
    B. 148, 156.5
    C. up to 175. Oops, missed the part about doing 90% and 95%.
    D. 227, 243
    +
    Despite increasing weight, this felt better than last week.
    145, 155×2, 165×2
    2 rope climbs
    24kg/arm

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    1. I did the gymnastics stuff too
      MU work was okay. They’ve been so-so lately
      HSPU negatives done with 10″ and an abmat. Was able to get kipping pushups between reps. Did sets of 3
      Walks were hard today; I wasn’t able to make the 50ft unbroken. Was able to stop a few times for a few seconds.

      Like

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