15 hang squat clean (95)
12 ring dips
21 situps
rest 5 minutes
15' amrap
250m row
7 squat snatch (95)
21 unbroken double under-75-85% effort, try not to let ego get in the way. move with efficiency, do not reach muscle failure (ie. not be able to finish a ring dip)
rest 4 + hours
25' tempo run/row
-row bodyweight(lbs) in W for first 15',then 50-75W above bodyweight for 10'
-run 75-85% for first 15', then 85-95% for 10'
part 1
ReplyDelete7 rds +13 hsc
snatch balance during the five min rest
worked up to 245
part 2
7rds +100m row
part 1 -
ReplyDelete2 rounds + 5 ring dips. ring dips are my nemesis. even after the HSC in round 1 i was doing the ring dips 1 at at time. they are a HUGE weakness of mine.
part 2 -
4 rounds + row + 1 snatch
something is up w/my nutrition. i got really weak/light headed during this today. i don't think i'm eating enough.
1st
ReplyDelete4+15+4
2nd
5+162m
25min row
1st 15min 190w no prob
last 10min 240 for 5 then tanked the last 5
ave 205
7 rnds + 6 ring dips
ReplyDelete225 snatch balance during rest
7 rnds +250m row
4 + 4HSC
ReplyDelete4 + 250m Row
Felt good. Did well gaming these, ~80% on both. Definitely feels good knowing I had more in the tank. Squat Snatches felt much better than the last time we did them in a workout. Probably would have been good for 6+ on each of the AMRAPs.
after crashing and burning this morning i was able to redeem myself a little on the run. the last time we had a 30 min run it took me the whole 30 min to run duke's east campus. today during the 25 min run i was able to run 1 and 1/2 times around east campus.
ReplyDelete1) 5 + 7 hsc
ReplyDelete2) 4 + 5 snatch
Still having trouble hanging on for multiple snatch reps I'm dropping the bar every rep. need a good regrip technique.