Skills & Strength:
-
- Snatch, 5 x 2 of:
- Intensity & Load:
- EMOM for 10min 1 Segmented Snatch into 1 Snatch
- Mechanics: Segmented pull into hang power snatch
- record weight and scaling choice to comments
- Intensity & Load:
- Snatch, 5 x 2 of:
Fortitude:
- 5 minute AMRAP of
- 4 x 10m suitcase carry 100/75/55/35, alternate hands every 10m
- 5 burpees ‘Anyhow’
- rest five minutes
- 4 x 10m suitcase carry 100/75/55/35, alternate hands every 10m
- 5 minute AMRAP of
- 10 jumping Lunges, full hip extension at jump
- 10 Toes to Bar
- record total reps of both AMRAPs as one number to comments
Dessert:
- Your coach will decide by your intensity level if you need more work…
Food for Thought:
“Don’t deny yourself food. You can have what you want, when you want, as much as you want… just not today. If you plan your recklessness, your plan is no longer reckless.” ~ The Cook
Snatch – Intensity: 95#, form felt really off today
WOD: 156 reps @ 75# can
1. 2 rnds + 6 reps
-2 minutes rest-
2. 8 rnds + 13 reps
Snatch => 75# (Felt better at these today, once I warmed up.)
AMRAP => 60 (Knees above ||) – Forged in the fires of Jumplungia
Recovery => Yes
Notes: Sleep (5hrs), Mood (neutral), Soreness (9/10)
—- Happy Valentines Day Folks! —-
Snatch: 103#
WOD: 88 reps with 55# sandbag
Snatch: Moved up to the 22# bar this week. Yes, wimpy but it was the extreme pain I felt doing a snatch even with a PVC pipe that sent me to the Dr in the first place
WOD: 47 + 90 = 137 The lunges were worse than the burpees – go figure!
Happy Valentines Day everyone!
Snatch-ensity: 95
WoD: 158 (75#)
Snatch: worked on load at 63#
WOD: 118 Rx’d (55# KB) (Part 1: 20+ Part 2: 98)
I woke up feeling well rested, but for some reason was feeling flat thru the snatches and WODs. Shoulda been moving faster, felt like I was in slo mo.
PS – I think it’s hilarious that we’ve been trained so well on the “Rubicon standard” for burpees that we actually need to practice the “normal” way to get ready for competition.
I’ve heard of these so-called “Normal” burpees, but I’m not sure I’ve ever seen them in the wild. What’s the difference ?
they are flop-tastic!
Snatch – struggle city. Need to work on my transition overhead.
WOD: 131 (green Kettle bell).
Nice!
Snatch: worked up to 115#
had no problems with segmented snatch, but had a couple issues with getting under the bar on full snatches. think this is due to a couple factors. in full snatch I believe I don’t keep the bar close on the way up making it harder to get under and I don’t always activate my shoulders. worked on active shoulders today with some success and will focus on keeping the bar close next.
WOD: 42 + 104 = 146 with 100# Jerry Can. that extra 25# really changes that first AMRAP.
Snatch: 53#, worked on load
WOD: 122, yellow KB
snatch – 95 all mechanics.
WOD – 127 (100# can)
Snatch: 75
Metcon: 195 @ 100#
Today the snatch timing was way off, but the T2B timing was way on.
Snatchez: 75#
WOD: 135 75#
Snatch: 125lbs
WOD: 189 (100 lbs)
Snatch: 135×2
WoD: 144 @ 100lb.