Snatch: heavy single – 3 strikes you’re out
Clean and jerk: heavy single – same notes
Partner workout: sandbag carry to bottom of hill and back w/
one sandbag (switch between partners as needed),200 double unders
(100/partner), 100 alternating pistols (50/partner), 50 wall walks (25/partner)
***I know there are limited sandbags (and I will rectify that soon), but this one is easy. Just begin in waves. It will not take forever for partners to walk down the hill and back up. Just have the next group needing that bag ready to go.
***I know there are limited sandbags (and I will rectify that soon), but this one is easy. Just begin in waves. It will not take forever for partners to walk down the hill and back up. Just have the next group needing that bag ready to go.
New block begins Monday.
I was very happy with everyone’s progress on the squats. We will continue with a squat emphasis, just
a little less so. There will be more
classic lifts. I plan to have you ready
for the February 9th Olympic lifting meet at ETSU. I know several of you want to compete in
it. The conditioning will continue its
slow ramp up. There will be more odd
object lifting and movements.
Let’s do this thing.
I have enjoyed programming for myself this week. It's been fun and I'll be ready to get back to "work" Monday.
ReplyDeleteWasn't able to workout Thursday or Friday since I was helping my sister and brother in law move.
That being said, I made some changes to the 12 Days of Christmas WOD to try and incorporate some of the lifts programmed this week that I missed.
The Return of the 12 Days of Christmas
1- Hang Power Snatch @135
2- Power Clean + Hang Power Clean (1 each ) @185
3- Wall Walks
4- Pull ups
5- Push ups
6- GHD Sit ups
7- Box Jumps @24"
8- Calorie Row
9- Double Unders
10- KB Snatches (5 each arm) @45
11- KB Swings @70
12- Burpees
Time 34:23
Thought this would be faster bc there was no 250m run but transitions could be slow and those wall walks are rough.
Had workouts W,Th,Fri, worked late last night, so I took Sat off and hit the Sat WOD Sunday. I felt really good after a rest day and the numbers showed.
ReplyDeleteSnatch: 135,145,155,165,175,185 F, 185, 195 F, 195, 205 F3 (195 PR Tie)
C&J: 155,175,185,195,205,215 Fjerk, 215, 220(PR), 225F squatx2
Cond (Team Solo): 90# Sandbag carry 400M, 100 DU's, 50 pistols, 25 Wallwalks 18:37
Snatch: not my day. Failed 95# three times.
ReplyDeleteC&J: PR'd clean @ 130# but couldn't finish the jerk. Also, please note that for the first time, I did not bang the bar on my chest.
Metcon with KaktKatCat: 29:25
Snatch: 100
ReplyDeleteC&J: 125
Partner WOD with Markstache:
-40ish pound bag we think
-accidentally did 50 du each (all mine in 3 sets)
-all pistols RX for first time ever!
-I hate wall walks, they were bad
34:20