Snatch: 60%x3, 70%x3, 80%x3x2
Press: quickly build to heavy single, drop to 90% and perform doubles on the minute until you fail a rep
Conditioning: Same sex partners – 300 double unders (deadlift hold 235/185lbs), 150 wallballs (20/14lbs) (front rack hold 145/95lbs), 75 pistols (overhead hold 95/65lbs) – no reps unless barbell is locked out in whatever position it is supposed to be in – plates should be loaded 25, 25, 45 from inner to outer for men; 10, 15, 45 from inner to outer for women – score is total time
Rest 10-15 min
Conditioning: 1 min max calorie row, rest 1 min, x3
Press: quickly build to heavy single, drop to 90% and perform doubles on the minute until you fail a rep
Conditioning: Same sex partners – 300 double unders (deadlift hold 235/185lbs), 150 wallballs (20/14lbs) (front rack hold 145/95lbs), 75 pistols (overhead hold 95/65lbs) – no reps unless barbell is locked out in whatever position it is supposed to be in – plates should be loaded 25, 25, 45 from inner to outer for men; 10, 15, 45 from inner to outer for women – score is total time
Rest 10-15 min
Conditioning: 1 min max calorie row, rest 1 min, x3
I clean and jerked today because I didn't do any yet this week. I felt really strong under the bar and was able to work on releasing my over aggressive grip which was slowing the rotation. I worked up to 215 with no issues, my PR is 235.
ReplyDeleteI did the team wod solo, so I did the hold first to get a good idea of how long to work. I think my time was 15:48. I PR'd on DU's today with 105 unb! Amazing what some rest does for the body.
Team Metcon with jess: 13:55
ReplyDeleteJerk: 3x120; 3x140; 3x160
Press: Hit 115 (PR), then did 7 sets of 2 at 105
Power Snatch: hit 115 You know...power snatches are just plain hard for me. I still to this day can't figure them out.
MISS J #s
ReplyDeleteJerk: 3x105, 3x125, 3x140
Press: 90 PR - 7x2 @ 80
Power Snatch: 120 PR
Team MC: W/ Crissy