Happy Birthdays to Tony T (Monday), Aline and Lloyd (Tuesday)!!
Warm Up and Mobility
Oly
Jerks
Push Press
3 x 5
Push Jerk
3 x 5
Or
Strength
Back Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
“He She”
Buy in 800m row
Into
3RFT
15x KB SDHP 70/53#
10x T2B
5x Squat Snatch 135#/95#
He She
9:46 (800m/26#/sit ups with KB/25#)
Holy moly that row…made it a few seconds over the 3 minutes suggested by Coach PJ – too close to give up at 700m. I came in planning on using 15# only for the squat snatches but decided to try the 25# and squat snatch – not power. The sit ups with the KB were harder than I thought but I got them done and made the time cap. Thanks All Stars – you got me through those snatches. And hearing Coach say those were my best ever – YAY!!!
Small but mighty group of 4 – All Star Quad Squad and that is where will feel it later!
Thanks Coach PJ! Thanks for the tips and suggestions on the WOD – made all the difference to making it work and keep moving.
Oly – Teamed up with Liz and we worked up to 75#
WOD- 11:49 (800M, 26#, K290, 35#)
My first “buy in” WOD. Good times lol. Thanks Phil! Great work as always 4:30!!
Strength
Back squat
Kept light with 2 sec pauses at bottom
WOD = 11:22 ( 95# 70# )
Thanks Phil ,great job 4:30 !
6PM
>STRENGTH- Back Squats 5x5ish
165×5
195×5
225×5
255×5
285×1
>WOD- 12:59 (115#)
Fun snatches! ….SDHP need a lot of practice….
Thank you PJ!
OLY: 3×5 push press- 55#, 65#, 75#
2×5 Push jerk- 75#, 85#, 90#
WOD: 11:52 (44#, K290, 55#)
The full snatch from the floor is definitely something I’m still struggling with, wanted to do 65# but found myself majorly struggling. Definitely need to work on that. Nice job 4:30 & thanks Phil!