find 1rm snatch
-12 minute running clock to find 1rm snatch (does not include warmup)
rest 2+ hours
part 2.
15' amrap
9 deadlift 295/205
7 hspu-hands in center of 45lb/25lb plates to abmat
5 weighted pullups 45/25lb
+ keep clock running and within 5 minutes of completion find 1rm SN balance
rest exactly 30 minutes
part 3.
at 50 minutes complete for time:
21 squat snatch 95/65
35 double unders
21 wallball 20/14 to 10ft target ( ball MUST hit on or above target for rep to count)
400m run
21 thrusters 95/65
35 double unders
21 wallballs
400m run
21 power clean 95/65
35 double unders
21 wallballs
400m run
-post weight on sn, post rounds + reps on part 2, weight on sn balance, and time for part 3
(ie. 250lb-12+2dl-245lb-10:32)
(ie. 250lb-12+2dl-245lb-10:32)
this looks horrible!
ReplyDelete(165lb-2rx'd,2rds lower weight dl-200lb-19:23)
ReplyDelete205-5+3dls-235-18:18
ReplyDeletethe only rest jordan and i took was just long enuff to set up for the next wod. I know you dont like this AJ but for me it was the only option.
I am very pleased with the programming the last time i snatched 205 was @ body weight of 200lbs. im @ 190 right now and snatched 205 cleaner today @ 190 than i did @ 200. thanks AJ
215-7rnd+9dl-225(smoked)-14:37(the only thing that felt good was the run, wouldve been under 14 probably but spent a whole minute + FUCKING AROUND ON DOUBLE UNDERS...MOTHERFUCKER I WAS PISSED-ok im done)
ReplyDeleteSnatch - 155
ReplyDeleterest 2hrs.
AMRAP - 6rds. Rx'd (hands on 4" stack, head to Abmat, 1.5" extra ROM)
SnBal - 165 *PR (heaving, should have stepped up quicker, could have had 175)
rest 30min.
WOD - 25:59
(all I have is a 15# WobblyBall that is weighted all to one side. Had to throw that fucker against a tree, in the rain. Had to do singles & spent most of the time chasing the ball around the yard. RIfuckingDICULOUS)
Recovery Method - As Rx'd
I just can't get past 155# on the Snatch for the life of me, very disappointing. Everything else is progressing, & I feel good.
Kent, A.J., Jordan, serious weights/rds./times today. You guys are great inspiration.
215 Snatch
ReplyDelete5 rounds+ 9 Deadlifts...all unbroken except 5th set of pullups
Snatch Balance--yeah right. 3 fails at 135
No snatch.
ReplyDeleteAmrap - 5 rds + 3. SB = 115#... 10# pr.
Deads were the toughest. First round of pillups were difficult but after that I loosened up and pull-ups felt really good.
Right now restong 30 min- getting ready for last part
65# has never felt so heavy!!! I sucked that one up. Nothing unbroken and DUs sucked. I felt horrible during that! 18:53
ReplyDelete