#snatch high pulls

[itrypamsbox]

101. Jul 13, Fri

Flow x 12 [16kg KB, 10# dbs]

1: 20 KB swings

2: 20 1-arm DB rows (10/arm)

3: 12 OH alt. lunges

E2MOM 10

3 Snatch high pulls [55, 55, 55, 60, 60]

Every 90s x 5

3 Snatch balance [pvc pipe]

WOD

3 rounds

30 Back squats (from floor) [35]

30 American KB Swings [16kg, Russian]

30 Sit-ups

3 minute rest

3 rounds

30 OHS [35]

30 Sit-ups

{Reached only up to 1st round of OHS, 16 reps}

[itrypamsbox]

99. Jul 10, Tue

Flow x 12

1: 20 alternating DB lunges

2: 10 Filly press

3: 30s hollow hold

E2MOM 14

2 snatch high pulls + 1 snatch

Every 90 sec x 10

3 back squats (55, 60, 65, 70, 75, 80% all the way)

[75, 80, 85, 90, 100, 105 all the way]

EMOM 14

Odd: 3 wall walks

Even: 40s KB front rack hold [20 then 25# dbs]

WOD

21-15-9

DLs [95]

Box jumps [20″ box step ups]

{11:29}

[itrypamsbox]

131.2018.35 Feb 28, Wed. Back from vacay in Iloilo and Bacolod. Back to regular programming. Flow x 12 1: 40s OHS hold [pipe] 2: 40s KB front rack hold [8kgs] 3: 10/side filly press [5s] EMOM 14 1: 3 snatch high pulls [35...55] 2: 1 snatch [35] Every 90s x 9 1-3: 5 BS @ 70% [80] 4-6: 3 BS @ 75% [85] 7-9: 1 BS @ 80% / 85% / 90% [90, 100, 105] 20-15-10-5, 12 mins Hang clean and jerks [35] TTB [Toes to KB] {10:48 / 12} 5 RFT, 12 mins 5 sets UB Masters/Girls: 1 TTB + 1 CTB/pull-up [Kipping, Kipping knee raises] Boys: 2 TTB + 2 CTB

[itrypamsbox]

114.2018.18 Feb 2, Fri.

Not feeling so strong that day. Tired I guess. But worked out anyway. Didn’t do the full WOD.

[cobraftraining]

Day 30 #theoutlaway #2014

WOD 131007:

BBG

1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee). - 155

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 –rest as needed.

-140 - ok

- 150 - ok

-155, missed

- 160 -ok

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec. - 185 x 4 

3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec. - X

Conditioning

Time to beat: Elisabeth Akinwale – 7:03.

For time:

45 TTB

-then-

3 rounds of:

15 Deadlifts 235/155# 15 Back Squats 235/155#

*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

Score: Used 185 (gay. #trainsmarttho) got to 2 rounds + 6 deadlifts at around 13:08 then had to stop because class had to start. KADIRE SYA THO. 

[cobraftraining]

Day 1 #theoutlawway #2014

WOD 130812:

BBG

For 1 and 2 refer to 130715.

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). - 155

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. - 135

3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec. - 175

3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec. - X

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Row 500m (all out)

ME Muscle-Ups in the remaining time

Rest 2:00 after each round.

*Note: Each 500m row should be all out. Do not strategize to allow for more MU.

1:37, 0

1:49. 1

2:02, 0