Work to 70% of 1RM & EMOTM for 10rnds perform 1 x Power Snatch + 1 x Snatch
(1a) 2 Attempts to find MAX Distance Broadjump. THEN from a stationary start perform 3 sets of Single Leg MAX Distance Broadjump (2 x each leg is one set)
(B) 15min AMRAP
5 x KB/DB Snatch each arm 24/16
5 x Deadlift 125/95
1/2 Gasser
**Prep Group to use KB for Snatch with alternating arms & take weighted sandbag on run.
Broad Jump 2500 R Leg 2100 L Leg 2005
ReplyDeleteSnatch:Started off a bit scratchy, had more weight on 1 side then the other. Sorted that out and started again. Snatch @ 56kg with 2 muscle ups between every 2nd set 14 in total all successful.
Caught up on Saturdays prep group WODS tonight.
DeleteWOD 1 3 rounds 10 Power Snatch @ 43kg 10 T2Bar. 3.45 mins then with a running clock at the 10min mark WOD 2 3 rounds 10 thrusters @ 43kg 10 C2Bar Pullups 4.25mins. All barbell work unbroken and both T2Bar first set and C2B first set but from then it was a battle of grip strength. Just couldn't hold onto the bar.
Snatch's @ 60kg
ReplyDeleteBroard Jumps Both-2400, L- 1980, R-1960
WOD 8+15, @100kg DL, 24kg KB, 10kg Gasser
MU practice, with turn out. 2,2,3. Best effort yet.
Trained at home.
ReplyDelete(A) 25kg
(1a) Broad jump: 167cm. LHS: 134cm RHS: 100cm (dodgy leg)
(B) 5 + 19 (16k KB, Started on 80k, dropped to 75k, then 65k DL, ran up driveway & across the road)
(A) 12kg
ReplyDelete(1a) Broad Jump 1300 LHS 900 RHS 900
(B) 6 Rounds completed - 11.68 DB DL 35kg (maybey could have gone up 5/10kg).
Enjoyed tonight with Veronica. Love her coaching and style.
PT session prior to workout.
ReplyDelete2 feet broadjump: 2200mm
Left foot: 1600mm
Right foot: 1700mm
WOD: 6 rounds + 11 Rx'd
Splits:
1.42
2.10
2.12
3mins
2.20
2mins
Snatch @ 37.5kg
ReplyDeleteBroad Jump: 1850
LBJ: 1590
RBJ: 1620
WOD: 4+2 Rxd