Friday, 1/3/13


(AM before work)

Strength:

A) Snatch to Max in 12 min (3 misses allowed above 90%) then complete EMOM x 6min: 3 Touch and Go reps @ 60%
* no straps on drop down sets

  • Attempt 1 = 85#
  • Attempt 2 = 90#
  • Attempt 3 = 95#
  • Attempt 4 = 100#
  • Attempt 5 = 105#
  • Attempt 6 = 110# (my first squat snatch at 110# as far as I know) — https://vimeo.com/83383842
  • EMOM 6 minute, 60% TNG sets @ 65#

B1) Snatch Grip RDL into high pull: 85% x 5 reps x 4 sets, rest 60 sec
B2) Batwing Bench Hold with KB x 45 sec AHAP, rest 60 sec

  • 90# / 17.6# ; dropped all the pulls, used flat bench instead of incline bench since we don’t have one

Skill:

5 Rounds:
30 UB Double Unders + 12 pistols alternating each rep, rest 30 sec
* if you fail @ DU before 30 start the DU overs

What the fuck …

  • Round 1: 3-2-2-14-11-10-17-8-4-15-3-13-gave up; time = 5:30
  • Round 2: 30 UB DUs on the first attempt; time = 43 seconds
  • Round 3: 19-7-23-4-4-4-8-15-8-3-15-9-gave up; time = 5:29
  • Round 4: 13-9-5-14-7-2-9-10-6-3-3-2-gave up; time = 5:40
  • Round 5: 4-1-1-5-8-3-5-2-4-2-2-5-11-gave up; time = 4:30

(PM after work)

Conditioning:

Opens Practice:

12 min running clock:
1k row
4 Rounds:
10 Deadlift (155/105)
5 Shoulder To Overhead (155/105)
10 Burpee to 6in target
in remaining time (if any):
complete max meters rowing.
*score is meters of final row

  • got thru 3 rounds + 10 DLs; my burpee target was way more than 6″ tho
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