Tuesday - October 13, 2015

A. Snatch – up to 3RM from the knee + 2×3@90%


60kg/132lbs from the hang TnG
Drop sets: 55kg/121lbs


B. Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%
90kg/198lbs
80kg/176lbs




C.
40 Double Unders
15 GHD Sit Ups
300m Row 
15 TnG Box Jumps (don’t extend at top, just down and up)
20 KB Swings (53/35)
15 Weighted Ab Mat Sit Ups - 25lbs
10 Power Snatches (95/63)
rest 5 min x 3 
*sustainable rounds is the goal here
TIMES: 4:11, 4:23, 4:15 - really fun workout with Nick and the 6:30 PM class. Cant guarantee I would have gone this fast without him though! Shannon 3, Nick -0

Monday - August 25, 2014

A. Hang SqT Snatch - build to 3RM for the Hang (above knee); in 15 min

53kg (117lbs) - super tight from Saturday

My PR for this is 55kg

B. Front SqT - build to 5RM

85kg (187lbs) - very light for my 5RM. This is typically my 10RM. Damn leggggs. 

B. EMOM x 10
ODD: 10 burpees AFAP but movement focus; feet placement
EVEN: 3-5 strict HSPU
into
EMOM x 10
ODD: :35 of DU *keep total running count
EVEN: :35 max calories on rower 
*score total numbers added together

TOTAL REPS: 313

Monday - August 11, 2014 (back squat week 9. / day 1)

A. Hang Snatch - 3RM

53kg (117lbs)

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk

70kg (154lbs)

 

C. Back SqT Cycle 

1x5 @60 - 67kg

1x3 @70 - 78kg

1x2 @80 - 89kg

1x2 @90 - 100kg

1x1 @95 - 106kg

C. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (44)

3. 10 burpee touch’s

4. Rest 

- Used 10lb vest. Liked this workout

Monday - July 14, 2014 (back squat week 5/day 1)

A. Back Squat Cycle

1x8 @65 - 72kg
1x6 @75 - 84kg
1x4@85 - 95kg
1x4@90 - 100kg

B. Snatch - 3RM Hang (above knee) + 2x3 @90

3RM: 53kg (116.6lbs) - failed on third antch for 55kg (121lbs)

70%: 47kg (104lbs)

C. EMOM x 20
Odd: 20 Double Unders + 2-3 Burpee muscle ups 
Even: 12 cal AB.  

Off day. Forgetful. 

Tuesday - January 28, 2014

A.  5RM Hang Power Snatch
      39kg (100lbs)
   
      3RM Hang Power Snatch
      45kg (88lbs)

B. 5 Minute Clock
    10 Clean and Jerks @ 93lbs - completed
    10 Clean and Jerks @ 108lbs - accidentally did 15 - whoops!
    10 Clean and Jerks @ 123lbs - completed 4
    10 Clean and Jerks @138lbs
    10 Clean and Jerks @ 153lbs

Rest 5 Minutes

C. AMRAP 10mins @90%
     7 HSPU
     9 T2B
     11 Box Jumps

Rest 4 Minutes

    AMRAP 10mins @ 95%
    Row 250m
    15 Goblet Squats (53lbs)
    4 Muscle Ups

Extra Work - EMOM 10min
    5 Burpees
    5 Kettle Bells Swings (up to eye level only) @ 70lbs