75 Snatches #75
then
3R
50m sprint, 100m sprint, 200m sprint
rest 1minute

Speed & Power Session
Focus was on speed tonight.
Warm-up
6x3 Hang Snatch work up to 75% 1RM
95, 95, 115, 125, 135, 135
6x3 Hang Clean work up to 75% 1RM
145, 155, 160, 165, 170, 170
Jerk from racks work up to 1RM
135x3, 185x1, 205x1, 215x1, 235x1, 245(f)

Back Squats 5 x 5(use 85-90% of 5RM, resting 2-3 minutes between sets)
*refer to 073012.
then:-
21-15-9 reps for time of:
Pull Ups
Handstand Push Ups
Knees-to-Elbows
Beginner: Scale movements as necessary.
Advanced: Chest-to-Bar Pull Ups, Head-to-floor HSPU, Sub KTEs with Toes-to-Bar.

Result:- 70KG, 27:42minutes (Orange Band)

Find 1RM bench press (190)
Jam out to Baller shot caller, 20 inch blades on the Impala

Max reps @ 75% of 1RM (10 @ 145)

WOD:
For Time
Max situps in 3 mins, stop at 100. (36 SU, 64 Burpees)
If not to 100, finish balance in burpees.

Warm Up:
Squat Therapy
Good Morning to Squat [3x 5]

Mobility:
PNF Hamstring
Shoulders on bands

Max Effort:
Power Cleans
1-1-1-1-1-1
155 lbs, 165 lbs, 175 lbs, 180 lbs, 180 lbs, 180 lbs

Split Jerk from Rack
1-1-1-1-1
115 lbs, 115 lbs, 125 lbs, 135 lbs, 140 lbs

MetCon:
Weight Sit Ups (not for time)
45 lbs

2 cinder block drags
5 burpees

Only have an hour to workout, shower and get back to the office. Gotta do something quick.

Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
10 GHDs
10 push ups

WOD:
Back squat x10 - 225, 275, 315
Death by pull ups: With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three the third, and so on and so forth until you are unable to complete the prescribed number of reps in the given minute.

All rounds unbroken. My palm ripped open so I stopped...

11 rounds + 3

10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

Then,

15 min AMRAP

6 Pull ups (MOD Green Band)

8 Toes 2 Bar

10 KB SDHP (2/1.5p)

6 rounds +3 reps

First time using the Big Blue Kettle bell!

A.Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents

B.Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70-80%)
* Sets 3-4 – x 2 reps (80-90%)
* Sets 5-8 – x 1 rep (90-100%)
Rest 2 minutes between sets.

C.Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes

D.Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Kettlebell Push Press (24/16)
(10 each arm – switch as needed)

A) T2B 12/10/10
HSPU 2/1/2…used 1 abmat under my head…I am so close!!
Rope climb: 2/2/2
B) Split jerk:
Triples: 121-130
Doubles: 137-145
Singles: 154-161-167-176 (F)-176 (new PR by 5#!!)
CJ, I can definitely tell a difference in my stability overhead since we’ve been pressing!!
C) Weighted C2B: 2 (no weight), 3 sets of 2 with 9# weight
Unbroken C2B: 2/2/3/0…still struggling here
Ring dips: 7/6/6/6
D) 7:30…all swings were unbroken but man, I am directionally challenged. Took almost until the end to get the hang of the press and then I was doing them in sets of 5s. Had never done a kb press before today. Check one on the list!

A.Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps

B.Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.
Perform all five sets at 80-90% of your 1-RM.

C.Four sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds

D.Five sets of:
Back Squat x 6 reps
* Set 1 – 65% of 1-RM
* Set 2 – 70%
* Set 3 – 75%
* Set 4 – 80%
* Set 5 – 80-85%
Rest 2 minutes between sets.

A) completed with hollow rocks (24 reps) instead of V-ups which bother my tailbone
B) snatch: 99-104-110-115-119#…felt good and snappy today. 54kg is a hair over 90%.
C) 0:18 / 0:17 / 0:16 / 0:17…third set felt the best and most efficient
D) back squat: 154-165-176-190-200#…felt strong throughout