WODS The last few days.
6/18
1A) Snatch from high blocks (hip height)
7 x 2 Rest 60 Seconds between sets.
105,110,115,120,125,130,130
1B) Halting snatch deadlift
4 x 3
165, 185, 195, 205
Rest 60 seconds after each set go from 1B to 1C.
1C) Drop snatch
4 x 3
125, 135, 145, 155
2A) 4 Sets.
7 Weighted pull ups - 20#
Shake it out
5 Weighted pull ups
Rest 90 seconds between sets.
3A) 5 Rounds each for time.
8 KB Swings - 86#
16 GHD Sit ups
8 Deficit HSPU - 7"
Rest 60 seconds between rounds.
Forgot the times but remember they were each between 1:10-1:30
6/19
1A) Clean off of high blocks + 1 Push jerk (hip height)
7 x 2 (2 cleans and 1 jerk)
Rest 60 seconds between sets.
155,165,175,180,185,190,190
1B) Back Squat percentages are off of 3rm
3 x 5 - 75%
2 x 5 - 80%
1C) Push Press
5 x 3 - 185#
Rest 60 seconds after each set then do.
1D) Pause front squats (3 second pause at bottom)
5 x 3 - 210#
2A) 3 Rounds not for time.
20 Meter sled pull - 140#
12 Wall balls - 25# (trying to hit 11ft target each time)
Rest 60 Seconds between rounds.
3A) 5 Sets.
200 Meter run with 90# barbell on back.
Rest 1:1
Round 1 - 1:01
Round 2 - 1:01
Round 3 - 1:03
Round 4 - 1:03
Round 5 - 1:06
THIS FREAKING SUCKED!!!!
Today.
1A) High hang snatch
10 x 2
Rest 60 seconds between
95,105,110,115,125,130,135,140,145,150 Failed on second rep.
1B) 3 Position stop snatch pull
10 x 2
Rest 60 seconds between
165,175,180,185,190,195,200,205,215,220
1C) Good mornings
4 x 10 - 80#
Rest 60 seconds between
2A) Weighted ring dips
6 x 5 - 70#
Rest 30 Seconds between
3A) EMOM 20 Minutes.
Even Minutes - 7 Meter handstand walk
Odd Minutes - 7 Weighted box jumps - 24" with 25# DB in each hand.
Did some mobility work for about 20 Minutes. Opening up the soft tissue in my shoulders, internal rotation, front hip opener, upper/ lower back mobility.
God bless, JM
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