30
Jan
Tuesday, January 31st
Strength
Power Snatch
10 min EMOM
Conditioning
5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Strict Pull-Up
10 minute time cap.
Post snatch loads and time to Comments.
Strength
Power Snatch
10 min EMOM
Conditioning
5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Strict Pull-Up
10 minute time cap.
Post snatch loads and time to Comments.
PS: 110×3, 115×4, 120×3
Conditioning: 3+42 Rx @ the cap
Ran out of pull ups
Still haven’t recovered from last time we did sit ups (not talking about my abs but close)
PS: 110×3, 115×4, 120×3
Conditioning: 3+42 Rx @ the cap
Ran out of pull ups
Still haven’t recovered from last time we did sit ups (not talking about my abs but close)
PS:
125×5 / 130×5
Conditioning:
7:57 rx’d
@JLee, I imagine you are talking about ass burn, something I know a thing or two about. I used the black mat today with the ab mat and I am happy to report, no burn!
Haha yup. Pro move.
Also discovered this while googling around: https://www.roguefitness.com/rogue-wise-crack-abmat ”wise crack”????
I ordered two of them.
Legend!
Rich is an American hero
PS:
125×5 / 130×5
Conditioning:
7:57 rx’d
@JLee, I imagine you are talking about ass burn, something I know a thing or two about. I used the black mat today with the ab mat and I am happy to report, no burn!
Haha yup. Pro move.
Also discovered this while googling around: https://www.roguefitness.com/rogue-wise-crack-abmat ”wise crack”????
Haha, Rich and I discussed that this morning. We both think it’s a wise purchase.
I ordered two of them.
Legend!
Rich is an American hero
Rich, my ass thanks you!
Power Snatch:
75,75,80,80,80,80,85,85,85,90 -Focused on not jumping cuz I’m basically a bunny. Also need to work on hook grip!
Conditioning:
DNF – 3 reps left til the end. Finished ’em up afterwards w/JoJo
Banded strict pull-ups with negatives and switched group every now and then (sets of 3s)
Power Snatch:
75,75,80,80,80,80,85,85,85,90 -Focused on not jumping cuz I’m basically a bunny. Also need to work on hook grip!
Conditioning:
DNF – 3 reps left til the end. Finished ’em up afterwards w/JoJo
Banded strict pull-ups with negatives and switched group every now and then (sets of 3s)
PS: 45,55,60 – need to learn how to not overthink the snatch and get under that bar quicker
Conditioning: 5 rounds @ 9:40 sec. Used the band.
Power Snatch EMOM: 90# across
Conditioning: 4+40 rx
[finished last 5 reps after time cap]
Power Snatch EMOM: 90# across
Conditioning: 4+40 rx
[finished last 5 reps after time cap]
PS: training wheels on
Conditioning: 3+37Rx
great seeing YA!!!! 6:00am crew back 🙂
Glad to see you’re back, strong and fast as always!
PS: training wheels on
Conditioning: 3+37Rx
great seeing YA!!!! 6:00am crew back 🙂
Glad to see you’re back, strong and fast as always!
Rare 6am appearance
Power Snatch EMOM: 90-90-90-f-f-85-90-90-f-90 (obviously overzealous for 6am and should have started with 85#)
Conditioning: 3+37 Rx’d
I did double take when I saw you.
So did I…because I still couldn’t see at that time. lol… Glad you’re back and killing it!
***My conditioning should be 4+37! Whoops
Power Snatch:
55-55-60-60-65-65-65-65-70-70
Focused on chest-up, and control my movement patterns better, and get quicker under bar.
Looking better today than most power snatches.
Conditioning: 8:50Rx’d (right elbow started to NAG big time in last two rounds)
I was chasing BAston that NY YANKEE FAN
Power Snatch:
55-55-60-60-65-65-65-65-70-70
Focused on chest-up, and control my movement patterns better, and get quicker under bar.
Looking better today than most power snatches.
Conditioning: 8:50Rx’d (right elbow started to NAG big time in last two rounds)
I was chasing BAston that NY YANKEE FAN
A) 5 Rounds every 3 minutes
8 Strict HSPU
45 Second Hollow Hold
B) 5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Bent over rows w/ 35# dbs
7:16
A) 5 Rounds every 3 minutes
8 Strict HSPU
45 Second Hollow Hold
B) 5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Bent over rows w/ 35# dbs
7:16
Power Snatch: 65/75/85
Conditioning: 4+14 – with band for pull-ups
Power Snatch: 65/75/85
Conditioning: 4+14 – with band for pull-ups
PS worked up to 78#
8:37 with ring rows
PS worked up to 78#
8:37 with ring rows
PS:
100 x 2
105 x 6
110 x 2
4 + 40 rx
A lot of strict PU’s
PS:
100 x 2
105 x 6
110 x 2
4 + 40 rx
A lot of strict PU’s
Power Snatch 73
5r 8:13
Power Snatch 73
5r 8:13
Power snatch, changed to hang : 42
5 rounds, strict ring rows 8:00
Power snatch, changed to hang : 42
5 rounds, strict ring rows 8:00
15 min Emom one power snatch
165×5 170×5 175×5
5 Intervals of this…
3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Then
Row for max calories in the remaining time
Rest 3 minutes between rounds.
1. 29 calories
2. 24 calories
3. 26 calories
4. 25 calories
5. 28 calories
132 total calories ewww. Legs are done ✅
15 min Emom one power snatch
165×5 170×5 175×5
5 Intervals of this…
3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Then
Row for max calories in the remaining time
Rest 3 minutes between rounds.
1. 29 calories
2. 24 calories
3. 26 calories
4. 25 calories
5. 28 calories
132 total calories ewww. Legs are done ✅
Power Snatch EMOM
135-135-145×8
Pullupcon
7:07rx
Tomorrow’s Oly: “Porcupine Complex”
Hang Clean + Jerk + Front Squat + Clean
165-175-185-195-205-215-225(failed to stand up the last clean)
– It’s prickly.
Power Snatch EMOM
135-135-145×8
Pullupcon
7:07rx
Tomorrow’s Oly: “Porcupine Complex”
Hang Clean + Jerk + Front Squat + Clean
165-175-185-195-205-215-225(failed to stand up the last clean)
– It’s prickly.
Hot broga
6:51 rx
Also https://www.roguefitness.com/abmat-wrap is where it’s at.
Hot broga
6:51 rx
Also https://www.roguefitness.com/abmat-wrap is where it’s at.
77 working on patience to the hip
Metcon 7:50rx,and more importantly, NO BUTT BURN
77 working on patience to the hip
Metcon 7:50rx,and more importantly, NO BUTT BURN
Power Snatch
83(2)-88(3)-93(f)-88(4)
8:51 ringrows
Power Snatch
83(2)-88(3)-93(f)-88(4)
8:51 ringrows
Power snatch
78(4)-80(3)-83(3)
Metcon
2+37 RX
Power snatch
78(4)-80(3)-83(3)
Metcon
2+37 RX
Power Snatch 95
9:46 Rx
Power Snatch 95
9:46 Rx
emom: 70–need to work on technique
wod: 10:01 5 rounds w/ring rows
emom: 70–need to work on technique
wod: 10:01 5 rounds w/ring rows
PS: 135-145-145-145-145F-145F-135-135-135-145
WOD: 9:51 rx
PS: 135-145-145-145-145F-145F-135-135-135-145
WOD: 9:51 rx
PS: 145 —-> 175 (PR!!!!)
8:34 Rx
PS: 145 —-> 175 (PR!!!!)
8:34 Rx
Split progression stretches 10:00
Lower back AAOS stretches 10:00
Lsit holds :45×5
Jefferson curls 40# 5×10
Frog stand holds 4×1:00 accumulated
Planche holds with 1′ box 5×1:00
Windshield wipers 3×1:00
Split progression stretches 10:00
Lower back AAOS stretches 10:00
Lsit holds :45×5
Jefferson curls 40# 5×10
Frog stand holds 4×1:00 accumulated
Planche holds with 1′ box 5×1:00
Windshield wipers 3×1:00
95(2)-105(2)-115(2)-125(2)-135(2pr)-140(pr) one extra rep for a pr for fun
1min max cal-22
95 x 3
115 x 3
125 x 4
WOD: 9:16 Rx
95 x 3
115 x 3
125 x 4
WOD: 9:16 Rx
63×4
68×3
73×3
4+24
*18 ring rows
63×4
68×3
73×3
4+24
*18 ring rows
ps:175(4),185(3),195(3)
felt ok
7:15rx
ps:175(4),185(3),195(3)
felt ok
7:15rx
PS: 95 lbs
7:52 Rx
PS: 95 lbs
7:52 Rx
PS: 105
3+26
PS: 105
3+26
9.58rx then did the rowing wod from last week. Posting that info on that date for comparison next time.
9.58rx then did the rowing wod from last week. Posting that info on that date for comparison next time.
PS: 85
4+36
PS: 85
4+36
A) 5×10 Hang squat cleans 24kg dbs
B) 21-15-9
Deads 24kg dbs
Burpees
4:40
A) 5×10 Hang squat cleans 24kg dbs
B) 21-15-9
Deads 24kg dbs
Burpees
4:40