Fist bumps, belly bumps, or butt bumps…whatever works for you and your swolemate.
Weightlifting Wednesday
On the Minute x 6 – 1 Squat Snatch (90%)
Rest 4:00
On the Minute x 6 – 1 Squat Clean and Jerk (90%)
Rest 4:00
30 Muscle-Ups for Time
or
100 Burpee Pull-Ups for Time
Post Scores to Comments.
Box Brief
Tomorrow is Bring a Friend Day!
110/140/23 mu 8:30 ripped hand so I called it quits
WLW:
Snatch: 145, 145, 145, 145, 155, 155 f, 155
C&J: 195, 195, 195, 200, 200, 200 f-jerk
(Mechanics were off a bit today)
30 MU’s for time: 7:58
EMOM5: 40 double unders
HSPU work
Today’s Victory (going to make myself state this everyday): With snatches and MU’s improving, a good Amanda time is in my near future.
“today’s victory” – nice way to focus on the positive.
Snatch: 85#
Clean & Jerk: 95#
74 Burpee Pull-ups in 10mins
Squat Snatch 115
Squat clean on jerk 175 PR
100 burpee box jump 7:23
Snatch: 145#,
Clean: 225# no jerk
30 MU: spent most of the time trying to protect my rips, started with 9 unbroken, which is a PR. Ended up with 22 in 6:30 or so before calling it quits.
Squat Snath PR @ 105#
Clean & Jerk PR @ 145
80 burpee pull ups (started with jump pulls but mixed in a few kipping ones from dead hang)
WLW
65# Squat Snatch
75# Squat Clean & Jerk
69 Burpee Pull Ups (PU on 45/45/25 plate 🙂
Snatch: 135, 135, 135, 135, 135, 145
C&J: 185, 185, f, 175,175, 175
(Lacked strength today. Technique was crap.)
90 burpee SPU
Alternating Tabata
(8 Rds of :20s/:10s):
Front Squats 95#
Toes to bar
100 GHD
75 hip extensions
Quote of the day…”I committed to myself they if do 300 GHD’s a week and I immediately regret that decision”
Way to stick with it Dylam, that takes GRIT.
squat snatch 6×130 focus on snatch balance / fast lockout. happy with the catches.
C+J 6×155 (80%) had trouble locking out at 165 last week, sloppy footwork but happy with jerk lockout. lots of chest/shoulder mobs last night helped.
84 burpee jumping pullups. 5×10 then sets of 5.
1. Snatches @155
2. C&J @185
3. MU 10.01
4. FS & TTB tabata 12/12 each round
125 lbs snatch, 145 lb C&J. Both PRs for squat snatch/clean, though not overall snatch/clean PRs. Still happy that this cycle has forced me to do a movement I wasn’t initially comfortable with and get much better at it.
60 something burpee pullups on the shorter bar (no plates.)
I know it was over 60, but things were a bit fuzzy towards the end.
Snatches – 205/210/215/215/215/215
CJ – 245/250/255/260/260/260
Was not ready to start at my 90% today. I love how humbling weightlifting is.
G.I. Jane – 8:40
Had a great day training with Geoff.
WLW:
Snatch: 135#, 145#, 145#, 155#, 165#, 165#
C&J: 195#, 205#, 205#, 215#, 215#, 215#
30 MU’s for time: 5:59 – first time doing this one.
Snatches
165,165,175,175,180,180
C&J
205,215,225,225,235,235
Felt solid throughout.
GI Jane
88 or 89 BPUs
Ran out of gas after 50 reps or so. Look forward to retesting this one soon to break that mental hump.
Fun day!
WLW
Snatches 105#. Felt OK, need more aggressive jump/pull.
C+J: 145#. Bar was all over the place in the beginning, but (thanks Sean) got there on round 3.
30 MU in 9:58, did first 10 as set of 2, after that went with singles and that was faster (recovery and total time wise) than keep trying to string 2.
Snatches – 140#
C&J – 195# – couldn’t lock out the jerk on my last 2
GI Jane – 81 Burpee Pull ups
Great day overall
Snatch 85# (same as last week but I’m finally catching it in the squat!!)
C&J 135# (Also finally doing consistent squat cleans. Sounds simple but this has been a big struggle for me to drop under stuff.)
61 burpees pull-ups. Kill me.
80#FS/T2B tabata (4min)
5-7 T2B/round
7 FS/round
WLW:
Squat Snatch: 115 lbs (@ 80%)
Clean & Jerk: 160 lbs (@ 90%)
73 Rx…One too many Hurricanes at NOLA will get you…
Snatch: 190
C&J: 225/235/240x 4
G.I Jane: 8:58rx
50# snatch
75# clean and jerk
84 burpee pull ups
Sq snatches: 155…failed 165 like an ass
Sq C&J: 235
Burpee box jumps to 24″: 77
Blaaaaaaahhhhhhh
Snatch @ 105, C&J @135 (not 90%), but by the time I stood up my 90% there was no jerk in sight.
Burpee pullups – 90 in 10 mins. I thinkkkk I could get 100 if it wasn’t a post vaca WOD for me
75# / 105# / 77 Burpee pullups
135/195/78bpu