13.08.13

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Shirt. Shoes. Water Bottle. Toe Nails. Ziplock Bag. #GGRX

Week 6 Training: 13.08.13

A. Strength/Barbell

7 rounds of the following complex – AHAP – E90S

-1 Snatch Deadlift w/3-count pause just above the knee
-1 Hang Snatch from just above the knee
-1 Snatch Balance w/3-count pause in absolute bottom

Notes: Hit and hold precise positions. Shoulder blades back and pinned down. Back in extension. Knees back with hamstring tension. External rotation overhead. Absolute depth in your snatch and snatch balance.

B. Conditioning

6 X 250m Row Sprint – R2M

Notes: Rest exactly 2 minutes between efforts. All efforts should be at 100%.

C. Recovery/Durability

10-Minute Sled Drag (5 forward, 5 backward) @55/35

Notes: This is a recovery piece. Move as much as possible for the entire 10 minutes. Conversation Pace.

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35 comments on “13.08.13
  1. Max says:

    A) 115, 135, 135, 145, 145, 155 (f), 155 (f)
    B) 45s, 45s, DNF ….. Work

  2. A) up to 185, failed too much, will leave ego at door next time
    B) same pace as JT
    C) Done
    Happy Birthday Mark!!!

  3. Matt Counts says:

    A) Finished at 135, failed at 140 on last rd
    B) 45 to 54 seconds
    C) Done
    Happy Birthday Mark!

  4. vanlandingbad says:

    A) Started at 155. Had one fail at 165. Finished at 195.
    B) All below 45 seconds. Jason may have gotten my exact splits.
    C) Done.

  5. Jessicaca says:

    A) all at 85. Completed full snatch for the first time in many months so I skipped snatch balance. We’ll see how hip does coming back with light weight.
    b) between 53-59 seconds each time.
    C) did 2.5 min each way.

  6. mlubke says:

    A) Up to 145 with 2 oops on the way
    B) 47,49,50,50,49,49
    C) Check

  7. Dru Sellers says:

    A) 145 / 155 / 165 / 175 (f) / 170 / 175 (f) / 175
    B) 0:46 / 0:46 / 0:47 / 0:49 / 0:48 / 0:49
    C) Done

  8. MarkB says:

    A) 115–>145 (no fails)
    B) 47,46,47,49,49,49
    C) Done
    Thanks for the birthday wishes!

  9. Jason says:

    A) 135 / 145 / 155 / 165 / 175(f) / 175 / 185 — Really starting to understand back positioning
    B) 46-50
    C) Done
    Who’s Mark?

  10. JeffT says:

    A) 125-135, failed 135 & 145 last round
    B) 0:48 / 0:49 / 0:52 / 0:52 / 0:51 / 0:53
    C) Done

  11. Leyva says:

    A) done
    B) 52/52/53/55/59/55
    C) done

  12. Feliz says:

    A) up to 85
    B) 1:05, 1:06, 1:04, 1:03, 1:09
    C) done

  13. A) 165 / 175 / 185 / 195 / 205f / 205f / 205
    B) 41 / 44 / 46 / 48 / 46 / 46
    C) work

  14. Jenn Scholl says:

    A. 95/105/115/115/115/115/115 (failed at one of the 115 snatch balances, think the third or fourth round)
    B. 57/56/55/56/57/55
    C. Done with 35 lbs.

  15. coachjeffmck says:

    A — 135/135/145/155/165f/165/170
    R shoulder still doesn’t want to cooperate with this whole snatch thing

    B — 48/46/48/48/49/49

  16. The Schrocks says:

    Linds
    A) Worked up to 80#
    B) 50/51/52/53/56/54
    C) Done

    Elliot
    A) Worked up to 170#
    B) 45/44/44/43/45/46
    C) Done

  17. A)155/165/185/205 miss/205 make/210 miss/ 210 make miss on snatch balance
    B) 44/44/44/43/45/43

  18. Chels says:

    A. Modified: 1 BTN Snatch grip push press+ 1 snatch balance+ 1OHS w/ 3 sec pause at bottom
    105-135 (10lbs more than my 1RM snatch and felt solid)
    B. 55-58sec
    C. Done

  19. Brandon Mayernik says:

    A. 185/205/215/225/235f/235/245
    B. 39/40/42/45/45/48
    C. Done 55#

  20. Teo says:

    A) up to 175 fail @185
    B) avg 50 sec

  21. A) 85/95/105/115/120/125

    B) 53/53/53/53/54/53

    C) done

  22. A. 135. 135. 145. 145. 155. 155. 165 – No misses
    B. 44. 46. 49. 54. 50. 52 – Definitely hit some walls…
    C. Done

  23. Jeremy says:

    A) I made most of these, but I couldn’t stay consistent so I stayed at 165 to force myself to get it right. Still failed a few snatch balances at the end, which I thought was weird.
    B) :48, :47, :48, :50, :51, :49
    C) Completed

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