Tues 11-18-14

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%
B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed

Advertisements

5 thoughts on “Tues 11-18-14

  1. Anyone else struggle on the hang snatches today? I got up to 85% and just shut down.

    Maybe I was just off today but that shit felt extra heavy.

    Everything else felt fine… hang snatches in the metcon felt better than ever.

  2. A. Up to 135, stayed light and worked on getting my hips open, then 165-165-175-175-185-185-195-195.
    B. 3+8 / 2 (grip…) / 1 +28
    C. 26-35-35-35 KB. 45s then 60s for the remainder

  3. A) MS-125/135/145/145/135/135
    Hoagie, the hang snatches went really terrible for me too. Had many fails. Lowered the weight and still failed. Frustrating.
    B) 2+3, 2+3, 1+8
    Felt like I was moving in mud the whole time. I’m hoping the shit sleep is the culprit and I feel better tomorrow.
    C) zombified. DNA

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s