Skill/Strength:
Every 2:30 for 8 Rounds
Deadlift 1×5 at 65% 1RM
Deadlift 2×4 at 70% 1RM
Deadlift 2×3 at 80% 1RM
Deadlift 2×4 at 75% 1RM
Deadlift 1×5 at 70% 1RM
-All sets unbroken and deadstop at the bottom=no bouncing
Metcon:
Every 3 min for 4 Rounds
Power Snatch 1×5 at 60% 1RM
Power Snatch 1×5 at 70% 1RM
Power Snatch 1×5 at 80% 1RM
Power Snatch 1×5 at 85% 1RM
-Rest 5-10 sec between each rep of the sets of 5
Accessory Work:
4 rounds, 3 mins each, for max reps of:
32/25 Row Calories
max reps in remaining time Echo Bike Calories
-Rest 2 mins between each round
Mobility:
3 min hamstring smash per side
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David Rueckl
Showed up DL 180 PS 95
Working on my form. And I need a lot of work! Moved an inch in my marathon today.
13
0
james macco
DL up to 315# / Snatch up to 130#
Snatch work was sus at best. Time to deconstruct my lifts and get my sh*t right.
13
1
Promise?
Jenny Wesolowski
Deads @ 135# 6 reps for all. Strict press and back squat instead of snatch @ 60# 6 reps, 15 reps
Easy echo bike in between deads. Making friends with the echo bike whether I like it or not. Squats supa light at that weight
11
0
Justin Bruehl
365-405-435-415-385
135-155-175-💀-☠️ ran out of juice
10
1
I also thought the snatches felt very hard after the deads!
Justin Peterson
Deadlifts up to 365lbs. Power snatches up to 192lbs. 81 Cals on the bike (16/18/20/27)
8
0
Pauly VanderKelen
Overhead Squat: 5@95, 4@115, 3@135, 2@165, singles @ 185, 205, 225, & 235#.
4x10 Standing Ab Roll-outs on a ~12 degree board (20th hole down on the squat rack close hole pattern) alternating with 4x15 Tib Raises with 10# on each TriFlexor / 200 meter Sled Pull with 180# on the sled right into 200 meter Sled Push with the same weight / 4x10 Calf Raise @ 155#.
0
0
Sylvia Christensen
🧹🧼
205,225,255,235,225 DL (I think) 90,100,105,115 then 120 for fun powa snatch. Core shit (5 rounds 14 T2B, 10 Vups, 20 GHDS… really really fast)
7
0