1.) Run 1 mile
rest 3 minutes
Alternating Isabel
30 Alternating Snatch Power and Full 135/95lb
Rest 3 minutes
Run 1 mile
rest 3 minutes
Alternating Isabel
30 Alternating Snatch Power and Full 135/95lb
Rest 3 minutes
Run 1 mile
2.) 5 Rounds
10 Hollow Rocks
10 Med Ball V-ups
30 Second Plank Hold
*3.) Snatch 2 x 1 @60, 2 x 1 @65, 2 x 2 @70, 2 x 2 @75, 1 x 2 @80
*4.) Snatch Pull 3 reps at 80, 85 and 90% and 1 @95%
*5.) Power Jerk 2 reps at 65,70 and 75%
*6.) Rowing Session
15 minute warm up
6 x 10 Strokes as hard as you can
2 minutes light row in between sets.
15 minute cooldown
Make sure if you are doing the rowing sessions you follow the warm up and cool down. Or else!
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Amy Zynda
27 something (I forget) 55#
8:36/8:34 mile splits. Thanks for the push at the end, Grace!
12
0
Christian Stueber
25:16 @ 95#
7:20 1st mile (pr), 4:25 Isabel @ 95#, 7:31 2nd mile
17
2
Jason Nobles
30:30 Rx
Missed one squat snatch, very disheartening moment! 8:33 and 8:54 miles
16
0
Mark Davis
34:30 row/65# snatch
Nice to be back! Now officially retired as a physician and RV driver/sanitation engineer!
20
2
Pauly VanderKelen
BB,95,115,135,165# PR! for 151104
Snatch EMOM-20 @ 175# / Cough is subsiding
1
0
Theresa Rosenquist
30:46 (scl'd)
#65, 2.6 mi AiirDyne 8:35/7:35/8:26, 5×{10 HR/10 MB-VU/30' P/20 GHD-HE > 3×hammy rehab
15
0