I got in Saturday's workout this morning. Going to hit today's workout this afternoon. I love having the time to get into the gym twice a day!
Event 7
Take exactly 20-minutes to build to a 1-RM Power Snatch.
-I did EMOM to get to a 1 RM, I did power snatches because I forgot my lifting shoes in Chicago! I was super pissed when I realized I forgot them. But I was feeling solid in my inov8s that I had laying around my parent's house.
-How I did the 12M EMOM:
3 Minutes: 2 x 165#
3 Minutes: 2 x 185#
3 Minutes: 1 x 195#
3 Minutes: 1 x 205#
-In the remaining 8 minutes hit singles: 215# (PR), 220# (PR) - squat snatch tie. Hit this basically entirely standing up, felt really solid.
When the clock reaches 20:00, begin Event 8…
Event 8
For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders
23:30. I got done with the first set of double-unders in 4:40. It was a down hill battle from there. The cleans and snatches were all singles, they took me way longer than I thought they would. When I was on the snatches I was like 'wow, my ability to handle volume sucks.' I tried to pace the pull-ups from the start, sets of 10, this went pretty well. The last set of double-unders took me probably 2-3 minutes. I was missing so many reps, I was just gassed. I need to get my work capacity past 10 minutes back. Overall happy with my effort though, and I was totally stoked with the 220# power snatch, I felt really strong.
PM Workout (1630)
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2 reps (try to increase the load a bit from last week) - 210#
Even Minutes – Row 250m
-Complete, no misses, really solid conditioning.
B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)
-After this morning and the bench pressing this was horrible. Only got 15 reps.
C.
Three sets of:
GHD Sit-Ups x 15 reps
Barbell Rows x 15 (135#)
Rest as needed
Take exactly 20-minutes to build to a 1-RM Power Snatch.
-I did EMOM to get to a 1 RM, I did power snatches because I forgot my lifting shoes in Chicago! I was super pissed when I realized I forgot them. But I was feeling solid in my inov8s that I had laying around my parent's house.
-How I did the 12M EMOM:
3 Minutes: 2 x 165#
3 Minutes: 2 x 185#
3 Minutes: 1 x 195#
3 Minutes: 1 x 205#
-In the remaining 8 minutes hit singles: 215# (PR), 220# (PR) - squat snatch tie. Hit this basically entirely standing up, felt really solid.
When the clock reaches 20:00, begin Event 8…
Event 8
For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders
23:30. I got done with the first set of double-unders in 4:40. It was a down hill battle from there. The cleans and snatches were all singles, they took me way longer than I thought they would. When I was on the snatches I was like 'wow, my ability to handle volume sucks.' I tried to pace the pull-ups from the start, sets of 10, this went pretty well. The last set of double-unders took me probably 2-3 minutes. I was missing so many reps, I was just gassed. I need to get my work capacity past 10 minutes back. Overall happy with my effort though, and I was totally stoked with the 220# power snatch, I felt really strong.
PM Workout (1630)
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2 reps (try to increase the load a bit from last week) - 210#
Even Minutes – Row 250m
-Complete, no misses, really solid conditioning.
B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)
-After this morning and the bench pressing this was horrible. Only got 15 reps.
C.
Three sets of:
GHD Sit-Ups x 15 reps
Barbell Rows x 15 (135#)
Rest as needed
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