Saturday 100130

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

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Big Dawgs:
As Rx’d

Women 65

The Porch:
5 rounds rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Women 65

Pack:
Seven rounds for time of:
65-75 pound Power snatch, 7 reps
65-75 pound Snatch balance, 7 reps
65-75 pound Overhead squat, 7 reps

Women 35-45

Puppies:
Three-Five rounds for time of:
20-30 pound Power snatch, 7 reps
20-30 pound Snatch balance, 7 reps
20-30 pound Overhead squat, 7 reps

Buttercups:
Three rounds for time of:
pvc-10 pound Power snatch, 7 reps
pvc-10 pound Snatch balance, 7 reps
pvc-10 pound Overhead squat, 7 reps

Saturday 100130
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

R1: as rx’d
R2: scaled to 75 lbs
R3-7: scaled to 65 lbs

Time: 33:32

First time with snatch balance. Need to work on those!

Pack:
For time:
145 pound Deadlift, 15 reps
35 Pull-ups
145 pound Deadift, 12 reps
25 Pull-ups
145 pound Deadlift, 9 reps
15 Pull-ups
145 pound Deadlift, 6 reps
10 Pull-ups
145 pound Deadlift, 3 reps
5 Pull-ups

Didn’t see that I was supposed to increase the weight on the deadlift, my bad :(
10:14

Back squats, 1-1-1-1-1-1-1

Loads were (in kg) 30-40-50-50-60-60-60

Finally back today from being sick for a week. Been thinking about the WODs every single day while sick and realized I really enjoy doing this.

Five rounds:
44 pound Power snatch, 7 reps
44 pound Snatch balance, 7 reps
44 pound Overhead squat, 7 reps

Untimed, feeling quite weak and unwell, but still somewhat enjoyed these snatch progressions.

Bnaged my head with the bar once on the snatch balance; great reminder to get those shoulders back and head forward!

Due to a scheduling conflict my only chance to hit the gym was at 5:30 am which was only about twelve hours since my last WOD and I am not extremely comfortable with any of those three lifts so I took today as a skill day to work on snatch and OHS form and technique and some pullup progressions.  These oly lifts are still giving me fits seems like I cannot convince myself that it is okay to pull under that bar. oh well practice practice.

01/30/2010

Warm up - Stretching, pushups, pullups, squats,

Workout:
10 min HSPU (bridged) - 83
5 min squats - 122
2 min pullups - 10 (not at home - pull up bar had weird angle that hurt my elbow)
1 min pushups - 29
244

Cool Down - 4 mile walk for the huskies

buy in

2 x 200m run
burger warm up
5 x ohs 15kg

Power Snatch, Snatch Balance, OHS puppies

5 rounds 15kg barbell
7 reps Power Snatch
7 reps Snatch Balance
7 reps OHS

Time : 21.35

Power snatch and OHS were fine the problem came with the snatch balance not 100% confident on that yet could have completed in 18 mins without the delays..next time maybe

WU - C2 for 1000m

Four rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps

Time - 16:36

Need to work on technique since no previous experience.  Also, L-patellar tendonitis flared up.  Need to remedy this condition.

It’s too cold for the gym to heat up, so today I ran 4 miles.  Treadmill running is awful, but it was refreshing to get back to a nice, long run.

CFWU

As RxD 20:26

Someone ran into our garage door the other night so we can’t get in there before it gets fixed on monday. Our barbell, weights, rack etc are in there.
No back squat workout or anything that needs the barbell.
I have to go to the residence’s gym which doesnt have much except DBs and treadmills.

I think i might do the back extension and GHD sit ups WOD today and a run tomorrow ...

Sucks :( I want to back squats now we have a rack !!

Pack:
Seven rounds for time of:
65 pound Power snatch, 7 reps
65 pound Snatch balance, 7 reps
65 pound Overhead squat, 7 reps

33:27

Tough one!

5 rounds of 7 reps @ 45#
Time: 20.12
After my brutal effort on OHS the other day I worked on my squatting technique. It really helped with this WOD. Thanks TP.

drjdpoulos - 30 January 2010 06:23 AM

5 rounds of 7 reps @ 45#
Time: 20.12
After my brutal effort on OHS the other day I worked on my squatting technique. It really helped with this WOD. Thanks TP.

Quite welcome Mate.  Glad it helped.

TP