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

Tuesday - June 9, 2015

A. Power Snatch – 3RM from blocks (at knee height) + 2×3 @ 90%

48kg/105lbs - friken blocks!

43kg/94lbs

B. Muscle Snatch – 5RM + 1×5 @ 90%
45kg/100lbs - PR

40kg/88lbs


C. Snatch Grip DL – 5RM + 2×5 @ 90%
87kg/191lbs

78kg/171lbs


D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs

49kg/107lbs


E. 20 min on Rower :30 on hard :30 on easy 

Meters: 4,462

F. 3x5 Strict T2B

Tuesday - May 2, 2015

One PM Session
 
A. Snatch – 3RM from hang
60kg/132lbs x 1

58kg/127lbs x 2 

55kg/121lbs x 3 (no misses until third snatch on 58kg)


B. Muscle Snatch – 5RM + 1×5 @ 90%

40kg/88lbs x 4 (failed fifth)

Drop set: 35kg/77lbs


C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%

85kg/187lbs x 5
Drop sets: 76kg/168bs

D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs




E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
11, 10, 9, 9


F. EMOM x 10 x 2-3 weighted muscle ups
- First time doing these. Failed my first. Got two every minute except one of the minutes.


G. 14 min on rower :30 on hard :30 on easy 
Low 1:50s / High 2:30s