13.09.24

photo-87
Couldn’t not use this photo for today’s post. 

Every once in a while, you sleep in.

That’s it. End of story.

It’s what you do after that, that matters. I am grateful to have people who are such amazing athletes and also such great friends. Every once in a while, Coach needs a coach.

Thank you Dru and Max.

Week 12 Training: 13.09.24

Barbell

A. 5×1: Snatch Triple – Work up to a Heavy Triple – E3M

Notes: This is a snatch triple, not a 3-RM Max Snatch, nor is it a 3-RM Touch-and-Go Snatch. This is a snatch triple. You will snatch three back to back, aka: “consecutive” times. You will drop the bar after each snatch and reset immediately for the next snatch. A couple of seconds is fine. 20-30 seconds between snatches is not fine. 

Auxiliary

B1. 3×2: 1 Snatch Pull + 1 Hang Snatch Pull – AHAP – E90S

B2. 3×2: 2 Snatch Push Press + 1 OHS – AHAP – E90S

Notes: For B1: Use lifting straps. This is a snatch pull, then a hang snatch pull, then a snatch pull, then another hang snatch pull. B2: 2 SnPP, 1 OHS, 2 SnPP, 1 OHS. 

Conditioning

C. For time:

2 rounds:
-10 Strict Pull-ups
-10 KBS @ 32/24
-10 Toes to Bar

2 rounds:
-8 Ring Rows (Feet propped up on box; shoulders even with feet)
-8 KBS @ 32/24
-8 Toes to Bar

2rounds:
-6 C2B Pull-ups
-6 KBS @ 32/24
-6 Toes to Bar

Extra Credit

D. 10 min NFT: Prowler Push @ 65/45

Notes: The Prowler Push should be done on high handles. This piece is not for time and should be done at a conversation pace. 65 and 45 is the “added” weight. It should be fairly easy. Judge the difficulty based on the friction, not necessarily the weight on your particular sled or prowler.

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33 comments on “13.09.24
  1. Max says:

    A) 115/125/135/145/155 (missed and made)
    B1) 145#
    B2) 135/135/155
    C) DNS

  2. Jeff V says:

    A) 155.165.175.185.205 – one miss on the second rep of 185
    Bs) Pulls at 185 and 205. PP/OHS Thingy at 175.185.215
    C) 7:50ish. Was 5-10 seconds behind Jason.

  3. jeffmcelroy says:

    A) 125/135/135/135/135
    B1) 145#
    B2) 135#
    C) 9:37

  4. Dru Sellers says:

    A) 165/175/175/175/175
    B1) 185
    B2) 175 / 185 / 195
    C) 10:57

  5. Jeremy says:

    Too many things going on, not enough recovery. Not my best training day.
    A) Worked up to 175, failed all three on the last set. Cursed the snatch gods.
    B1) 205
    B2) 175/185/205– nailed it!
    C) 15:00 with 6 swings and 6 TTB left
    D) Only Mark and I were out there. 😦

  6. Jason says:

    Had my gym bag stolen out of my car. No shoes or anything.
    A) 165/175/185/195/205(1/3) –Tied PR with tennis shoes on
    B1) 185/185/205
    B2) 175/185/195
    C) 7:45 ish

  7. Dwest says:

    a) 155/165/175/175 (f)/ 135-technique
    b1) 185/185/205
    b2) 175/185/195
    c) 9:54

  8. Feliz says:

    A) 75/80/85/90/95 (my 1RM)
    B1) 75/85/95
    B2) 65/75/85
    C) 14:38 – hand ripped on the second 10 T2B, slowed me down
    D) done

  9. mlubke says:

    A) 125,135,140,150(f – squished my junk, down for the count)
    B) pulls 155,155,175 press/squat 135,155,160
    C) 8:19

  10. Reid says:

    A) Worked up to 195 (2/3)
    B1) 205
    B2) 195
    C) 8:26

  11. Morgan says:

    A) 115/125/135/145/155 (fail/hit/fail)
    B1) 145
    B2) 135/135/155
    C) 9:11

  12. MarkB says:

    A) worked up to 150
    B1) 155 / 175 / 185
    B2) 135 / 155 / 165
    C) 12:06 — caveat: kipped last 5 “strict” pullups
    D) done

  13. Kyle Miller says:

    a) 185 last set
    b) Pulls 185 and 205, OH 185
    c) ~13 I think. Poor showing here

  14. A) 185 / 195 (2of3) / 205 / 215 (1of3) / 215 (2of3)
    B1) 185 / 205 / 205
    B2) 175 / 185 / 205
    C) 8:07

  15. JeffT says:

    A) 115 / 125 / 135(2/3) / 140(2/3) / 145
    B1) 155 / 175 /175
    B2) 135 / 155 / 160
    C) 8:07

  16. A) 135/155/175/185/205 (2/3)
    B1) 185 all
    B2) 170 all
    C) 10:30

  17. A)155/165/175/185/195(1of3)
    B) 225
    C) up to 165
    D) 8:23

  18. Matt Counts says:

    A) Last 3 sets at 135 (7 of 9)
    B1) 135
    B2) 115/135/155
    C) 8:42

  19. JoJo Macias says:

    A) up to 135
    B1)135
    B2)155
    C)8:04 With some coaching tips from Winnie Feeling about 85 % getting back there

  20. TAG says:

    A. 105/110×1/110/115/120×2
    B1. 135
    B2. 115/125/130
    C. 7:28
    D. Done

  21. A) 155/165/175/185/195(2/3)
    B1) 135
    B2) 135
    C) 17:sumthin
    D) Almost died riding bike back to campus

    “We’re on a long road trip together, everyone chill the fuck out”

  22. Kelli says:

    A. 70/70/75/80/85
    B1. 85
    B2. 75
    C. Finished all but the last 6 T2B — ripped my hands once again and took time to tape them up. Still trying to figure out the best hand care for me so I do not rip (it seems like no matter what I do, I rip my hands) … BUT this was the first workout I used a 24kg KB for an entire workout & I felt great swinging it. So I am ecstatic about that.

  23. Brandon mayernik says:

    Today was real good. Feeling strong coming off this weekend.

    A. 195/205/215/225/245 hit 1, bailed on 2, hit 3 and 4.
    B1. 225
    B2. 225/235/245
    C. 6:45

  24. Lizi says:

    A-105 (ugly)/95/100×2/105
    B1- 135
    B2- 95/105/110
    C- 9:01

  25. Kelly C says:

    A. >75
    B. >95
    B2. >70
    C. 13:50 (caveat – couldn’t get my chest to bar).
    Very tired today from Cali time change. Definitely showed. Tomorrow’s a new day.

  26. Evan Partch says:

    A. 115 (1/3), 115, 125 (2/3), 125, 125 (1/3)
    B. 125
    C. 135/135/155
    D. 8:22

  27. david riley says:

    A) 160
    B1/2) 195, 155
    C) 8:50
    D) pushed that sled all over the place

  28. Taylor Deering says:

    A) 85/95/100/115×2/ 115 hit all 3

    B1) 135
    B2) 105
    C) 14s. Oh just trying to get my hands in shape… And my strict pull-ups

    D) done. Had an old man pull up in a huge truck and offer to put the sled in the bed and drive me back. He felt bad for me because it looked too hard. Cutest thing ever.

  29. Zach says:

    A) 135, 155, 165, 175, 185 (2 and miss)
    B) 155 x3 sets
    C) 7:00 rx
    E.C.) 3:00 after WOD, 1000 M

  30. Zach says:

    Sorry, 205, 215, 225 for the Snatch pull, hang pull
    155×3 for the Press, OHS

  31. Judy McElroy says:

    Took a sick day today.

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