Time for an "active" recovery/skill day...
SKILL:
Power Snatch with Pauses (Above the knee and at the hip)
- This will be light (empty bar up to 60-70% 1RM) and working towards perfect movements on everyone's favorite lift ;)
We will spend 15-20 minutes after a longer warm up/mobility session...
WORKOUT:
30 Calories on the Bike
40 Ring Rows (Aim to get these done in 3 sets or less, adjust your set up as needed)
50 Calories on the Rower
60 Straight Leg Sit Ups
(12 minute cutoff)
We will stagger 2 athletes every 2:00 on this one until everyone is going...
POST YOUR TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
2 comments:
Muscle ups suck again :$
Bk box sq
3x5 @ 265 (Felt good)
Full snatch - 2 perfect reps before you can go up...
95,125,155,175,185 - 2s
190,195,200,205 - 1s
1 min clock:
10 Burpee barbell jumps
Max rep Power Snatch (160#)
Rest 1 min, 140#, rest 1 min, 125#
(6 reps, 8 reps & 10 reps)
Gymnastics:
20 kipping hspus
15 ctb pull ups
10 t2b
5 Muscle ups
REST 3 MINS
* 3 RDS *
- TERRIBLE :(
Took 90 secs to get 5 mus on the 1st Rd (missed 6 times)
Only 2 on the 2nd Rd (wtf :()
- Reversed the order for the final round...
5 unbroken mus, 10 t2b, 15 ctb and 20 hspus
- 2:45
My mus under fatigue need some major work...
JVB
Like to see your stuff on here J dog!! I know you have been doing it!
65# for snatch
DNF WOD got to 42 straight leg S/Up's
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