WOD 130823a
Strength
Weighted Pull Ups 5,5,3,5,3,1 to 1RM
then
5 min EMOM 1 Weighted Pull Up at 90% 1RM + 5 T2B (Toes 2 Bar) or Knees to bar
** can be substituted with assisted pull ups to less weight **
MetCon
3 Rounds For Time
15 Sumo Deadlift High Pull 135#/65#
15 Pull Ups
15 Box Jumps
15 KBS at 35#/20#
___
WOD 130823b
Strength
Snatch Pulls 6x3
215#, 215#, 215#, 215#, 235#
OLY
15 mins to establish 1RM
165# (PR) failed x2 at 175#
MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps
Score: 24:16
Snatch Attempts
I really had to warm up to the snatches. I tried going straight to 135# snatch after the snatch pulls and completely biff'd it. I think next time for next snatch day, I'll be going in on perfecting hi hang snatches into the squat catch position. It's only once in a blue moon I get the snatch position on a heavier weight and luckily I got it on my 165# attempt. Not too happy on the other 175# attempts because I couldn't balance it on the bottom. I know I can squat it, I know I can jerk it, and I know I can overhead squat it... but putting it all together in the snatch is a different beast. Humbled... but I'm happy I got to it finally. 170#... I'm coming for you!
ARVIN
Strength
Snatch Pulls 6x3
OLY
15 mins to establish 1RM
I really need to work on my OHS and bottom position. I tend to lose my balance due to a bad core, will definitely work on holding my bottom position for at least 2 seconds and working on overall OHS strength! I'm coming for you 160#
MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps
Score: 27:56
215#, 215#, 215#, 215#, 235#
OLY
15 mins to establish 1RM
165# (PR) failed x2 at 175#
MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps
Score: 24:16
Snatch Attempts
I really had to warm up to the snatches. I tried going straight to 135# snatch after the snatch pulls and completely biff'd it. I think next time for next snatch day, I'll be going in on perfecting hi hang snatches into the squat catch position. It's only once in a blue moon I get the snatch position on a heavier weight and luckily I got it on my 165# attempt. Not too happy on the other 175# attempts because I couldn't balance it on the bottom. I know I can squat it, I know I can jerk it, and I know I can overhead squat it... but putting it all together in the snatch is a different beast. Humbled... but I'm happy I got to it finally. 170#... I'm coming for you!
Snatch PR 165#
Snatch Attempt 175# Fail
Snatch Attempt 2 175# Fail
ARVIN
Strength
205#
OLY
15 mins to establish 1RM
145# - 5# PR
155# - 15# PR
I really need to work on my OHS and bottom position. I tend to lose my balance due to a bad core, will definitely work on holding my bottom position for at least 2 seconds and working on overall OHS strength! I'm coming for you 160#
MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps
Score: 27:56
0 [ p r o p s ]:
Post a Comment