1k Row
50 KB Snatches 24kg 1k Row ------- Completed WOD in 11:37 Felt good overall, wanted to be in under 12 before I started.
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1) Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect)
double for the day, rest as needed 2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed Then 1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed 2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec. 5 rounds of: 30 Double-Unders 15 Wall Balls 20/14# 7 Power Snatches @ 115/75# ----- Snatch - Worked up to 145. Attempted 155 and got it up but didn't lock out. Clean and Jerk - Worked up to 185 BTN Push Press - 95,95,135,135 WOD - Wanted 15 minutes, but came in at 16:57 7 minute AMRAP of:
5 Box Jumps 30/24″ 3 Cleans (any style) 185# ------- Day 1 week 2 of my current strength cycle. Felt good, shoulder press feels weak of course. WOD- Complete 5+7 @ 185. Cleans didn't feel that bad. Did reset each though, didn't want to try T&G with a heavy weight. Ran for 10 mins afterward, completed 1.15 miles. 5X1 Clean from blocks (just above knee) & Jerk – work to a
max for the day, rest 90 sec. 3 Rounds 30 Split Jumps 10 Hang Power Cleans 155/105# Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down
with no pause every set – rest 2:00 5 rounds of: 20 Wall Ball 30/20# 10 6″ Target Burpees 1:00 Rest WOD - 10:53 Bench Press: 4X3 work to a 3rm
Row 1k 20 Deadlifts 225/155# 40 DB Thruster 35/25# 20 Deadlifts 225/155# Row 1k -------- WOD - 19:07 |
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