Squats Back squat: 8@105# 8@125# 6@140# 6@150# ***struggled with the last set of six and should not have worn running shoes for squats today boooo ****no front squats bc front rack position is very painful Class WOD 3RFT 400m run 10 handstand push-ups on blue mat 15 box step ups to 24" box 11:04
SQUAT STRENGTH 1. Back Squat 8@165#, 8 @175#, 6@195#, 6@215#
2. Front Squat 5@145#, 5@155#, 5@165#, 5@175#
Class WOD: 7:30 24" box, kipping HSPU
Like Monica, I worked on free standing handstand holds after class while Kevin used up all of our chalk :) I got to around 5 or 6 seconds; SLOWLY getting there!
FS: 5 reps at 145, 155, 165, 175 # Class Wod: 7: 32 24" box, kipping HSPU PC: 5 x 2 at 135#, 145# for the last two sets Power snatch: 5 x 2 at 85 # PP snatch grip: 3x3 at 110# - Was pretty tired so opted out of the BS today
1. Snatch 2 @ 60%-165, 2 x 2 @ 65%-175, 3 x 2 @ 70%-190 2. EMOM for 8 Min 2 Hang Power Snatch (start at 50% and work up to heavy) 145#,165#,175#,185#,195#,205#,215#,230
Oly Strength
1. Power Clean 5 x 2 @ 70%-245 2. Power Snatch 5 x 2 @ 60%-165 3. SN Grip Push Press 3 x 3 @ 70%-190
Goat-Pistol 2 Work
SQUAT STRENGTH- 90% of 100% 1. Back Squat 8@335#, 8 @365#, 6@405, 6@435#
2. Front Squat 5@315, 5@335#, 5@355#, 5@375#
Class WOD: 8:30 24" box, kipping HSPU- Need to work on My running
Squats
ReplyDeleteBack squat:
8@105#
8@125#
6@140#
6@150#
***struggled with the last set of six and should not have worn running shoes for squats today boooo
****no front squats bc front rack position is very painful
Class WOD
3RFT
400m run
10 handstand push-ups on blue mat
15 box step ups to 24" box
11:04
1. Power Clean
ReplyDelete5x2@185# (70%ish), every 90 sec
SQUAT STRENGTH
1. Back Squat
8@230#, 8 @250#, 6@265#, 6@280#
2. Front Squat
5@180#, 5@225#, 5@240#, 3@255#
First I just want to comment on how awesome today's pic is!
ReplyDeleteStrict Press
6x3 @85#
SQUAT STRENGTH
1. Back Squat
8@155#, 8 @170#, 6@190#, 5+1@205#
2. Front Squat
5@150#, 5@160#, 3+2@170#, Stopped there bc my body said enough!
Free standing hand stand hold PR 12 sec yeah buddy! Sometimes I play after I lift just for fun:)
Correction, the last front squat was 3@170# then had to rack it due to muscle failure.
DeleteSQUAT STRENGTH
ReplyDelete1. Back Squat
8@165#, 8 @175#, 6@195#, 6@215#
2. Front Squat
5@145#, 5@155#, 5@165#, 5@175#
Class WOD: 7:30 24" box, kipping HSPU
Like Monica, I worked on free standing handstand holds after class while Kevin used up all of our chalk :) I got to around 5 or 6 seconds; SLOWLY getting there!
FS: 5 reps at 145, 155, 165, 175 #
ReplyDeleteClass Wod: 7: 32 24" box, kipping HSPU
PC: 5 x 2 at 135#, 145# for the last two sets
Power snatch: 5 x 2 at 85 #
PP snatch grip: 3x3 at 110#
- Was pretty tired so opted out of the BS today
Oly Strength
ReplyDelete1. Snatch
2 @ 60%-165, 2 x 2 @ 65%-175, 3 x 2 @ 70%-190
2. EMOM for 8 Min
2 Hang Power Snatch (start at 50% and work up to heavy)
145#,165#,175#,185#,195#,205#,215#,230
Oly Strength
1. Power Clean
5 x 2 @ 70%-245
2. Power Snatch
5 x 2 @ 60%-165
3. SN Grip Push Press
3 x 3 @ 70%-190
Goat-Pistol 2 Work
SQUAT STRENGTH- 90% of 100%
1. Back Squat
8@335#, 8 @365#, 6@405, 6@435#
2. Front Squat
5@315, 5@335#, 5@355#, 5@375#
Class WOD: 8:30 24" box, kipping HSPU- Need to work on My running