Mobility WOD-All the way from Copenhagen
(A) 1a) - Snatch Balance - 5x2 (Prep Group Only - Heavier than last week)
1b) -Hang Snatch - (Mid thigh) 70% 1rm (Prep Group only - Perform same amount of reps as last week)
1c) - Floor Press - 3sets of 10reps SAME LOAD AS HERE
(B) Individual
OTM For 20min
Odd Minutes - 3 Power Snatch + 3 OHS
Even Minutes - 12 KB Swings 32/24
(B) Team
7 Rounds for Time
3 Power Snatch + 3 OHS 60/43kg
12 KB Swings 32/24
*Athlete A performs 3 Power Snatch + 3 OHS. When Athlete A finishes 3 Power Snatches + 3 OHS they must hold the OHS squat position until Athlete B completes another 12KB swings. Teammates will then rotate until both ahtletes have completed 7 rounds of Snatches and 7 rounds of KB swings.
If I have seen further it is by standing on the shoulders of giants.
Isaac Newton
(A) - Floor Press - 3sets of 10reps = 10kg
ReplyDelete(B) 20min
Odd Minutes - 3 Power Snatch + 3 OHS =
PS 20kg/OHS 12kg
Even Minutes - 12 KB Swings = !2kg
Loved it today. Great group at 9.30am. Nice to have you Glenn.
Snatch Balance to 58kg failed 2nd rep of a pb weight 63kg
ReplyDeleteSnatch off the blocks tonight. Did this for the first time on saturday. Built up to 70% @ 58kg tonight. Focused on the retreat. Thanks for the tips.
Floor Press single arm KB 24kg with max TTB between 15reps.
Floor Press: 32kg dumb bells
ReplyDeleteNo snatch balance.
WOD: Power snatch x 5 with no OHS
Kettle bells Rx'd
Niggling shoulder injury that won't go away.
Floor Press: 45lb dumb bells.
ReplyDeleteWOD: Power Snatch and OHS at 40kg
KB 24kg
PT with V today, we worked up to a heavy single split jerk, got to 62kg, got a bit of work to do on that.
ReplyDeleteStill feeling fatigued from Sunday but did WOD with Geoff. Snatch weight was 25kg and KB 24kg. Max reps OHS on last round, got 7 out, lower back was cramping bad from KB swings.
Catch up Wed on what I missed out on.
Morning:
ReplyDeleteTrained with HC's client James, was tough very tough, then at night did the following:
Snatch Balance:
5x2 @ 40kg
Floor Press 3x10 @ 35lb
During WOD I did 3 Snatch OTM for 8 minutes off the blocks, mid thigh.