A) Front Squat: 5×5 @ 225# Felt super strong B) C&J from blocks @ knee: 65kgx2, 80x2x2, 86x2x2, 92×2, 100×1 65, 85, 95, 95, 100, 102, 105, 107, 110 missed jerk C) Deficit Clean Pulls (stand on 55kg plate each foot) 105kgx3, 3 110×3, 3 D1) Belt Squat RDL’s 50# KB/hand plus some weight on […]
A) Snatch Ladder Competition WOD: Based off of 200# instead of 209 0-3 min: 70% x 9 (140#) 3-6 min: 75% x 7 (150) 6-9 min: 80% x 5 (160) 9-12 min: 85% x 3 (170) 12-14 min: 90% x 2 (180) 14-16 min: 95% x 2 (190) **missed and went down to 185 for
Was super frustrated with snatches because I wasn’t able to go very heavy but front squats were awesome and I got more pull-ups than last week . A) Snatch: up to 160# but had to stop because wrist was hurting B) Front Squat: 8 sets @ 250# 4, 3, 3, 3, 3, 3, 3, 3
A) Back Squat to a heavy 2 then -10% 4×2 up to 307# x 2 275# x 2×4 B) C&J Waves: 65%, 70%, 75% (165-177-190) 67.5%, 72.5%, 77.5% (170-182-195) 70%, 75%, 80% (177-195-202) 72.5%, 77.5%, 82.5% (182-195-207) 75%,
A) Snatch Pulls: 4×3 @ 185# B) Snatch Alternating EMOM: 1st min: Low Hang Snatch 2nd min: High Hang Snatch Don’t increase weight unless I make both lifts 5# jumps up from 145 to 175# C) Snatch Deadlift: (reset each rep) up to heavy 6 235# D) 3 Press + 6 Push Press + 9
