The Granite Games Qualifier starts this week. The first wod is announce on wedneday. We will be programming them into the week. We will Create a community for everyone to sign up under this week. So SIGN UP!!!
5 sets of 5 reps tempo 3001
*stick to the tempo
B) 5x3 position snatch
(Below knee, above knee, high hang)
Use straps
Heavier then last week
C) Snatch pull
10 min Emom 1 rep @110-115% of 1RM focus on positions. Not just standing the bar up.
D) 6 rounds
15 cal airdyne
10 burpees over bar
5 hang power snatch 135/95lbs (focus on quick barbell cycling)
Rest 2mins between rounds
Accessory work
E1) pendlay row supine grip 3x8
E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)
A) 120,130,140,150 (3reps, 2 reps) 155 (2reps, 2reps)
ReplyDeleteB) was feeling really heavy this week
60,70,80
D) 3:32 snatches at 80, 3:02 snatches at 80,
3:19 snatches at 75, 3:03 snatches at 75, 2:56 at 75, 2:55 at 75
a) 95, 125, 125, 125, 130
ReplyDeleteb) 65, 75, 85, 85, 85
c) Complete at 125
d) 1:28, 4:48, 8:34, 12:22, 16:24, 20:34 (Snatch at 85)
E1) Complete at 85
E2) Complete 15lb, 25lb, 25lb
A. 145-165-175-185-190
ReplyDeleteB. Got to 95 successfully, which is heavier than last week. Got to 100 for the first two but failed on the high hang.
C. Complete at 140
D. 2:02 - 2:08 - 2:12 - 2:22 - 2:36 - 2:23 total time 23:54.. suuuuper gassed but I was pumped at how good the snatches felt!
E1. Done at 85# or whatever Elise and Sarah did
E2. Done with 35# barbell
A) Worked up to 335lbs
ReplyDeleteB) Worked up to 205lbs, tried to do 220lbs, missed the high hang
C) Complete at 260lbs
D) Total time was 21:38
E1) done at 135lbs/155lbs/175/bs
E2) Done with 45lbs barbell
A) 255, 265, 275, 295, 305
ReplyDeleteB) 145, failed 155.
D) 1:42, 5:27, 9:24, 13:37, 18:03, 22:35
E) reverse hyper x5
A) 165-185-195-200-205
ReplyDeleteB) 85-95-100-105-110
C) complete at 175
D) total time 24:29
E) complete at 85
D) complete