B1. 4×2: Snatch Pull – 105% – E60S
B2. 4×2: Snatch Balance – Heavy But Perfect – E60S

Notes: Use straps on the snatch pulls.

Strength/Conditioning

5 rounds, each for time:

-5 Front Squats @ 75%
-Row 250m AFAP
-Rest 1:1

Notes: Each round should be completed AS FAST AS POSSIBLE. Your time starts when you begin your first front squat. Your time ends when you finish your 250m row. PRACTICE transitioning between the squats and the rower as smoothly and calmly as you can. Each round is for time. If you are working with a partner, this will be a “tag-team” type scenario. Partner A then Partner B… etc.

Durability

E1. 3×8: Weighted Hip Extension
E2. 3xME: Ring Dips
E3. 3×8: Dual Metal Plate Deadlift – Unbroken – AHAP

Notes: Dual Metal Plate Deadlifts: Place two metal plates (10s, 25s, 35, 45s) together and simply deadlift them to full extension. Try to complete all sets unbroken. This is pinch grip strength work.

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Completely slept through my alarm. Woke up this morning at 8 AM. Kinda sucks, but I’m going to take it as a cue from my body that I needed a little more rest. Swim tomorrow?

A) 135,145,155,155f,155f. I have felt the perfect snatch and want more
B) 175 pulls I think, up to 165 balance
C) 205. I think Jeff and I finished in 14:something

A) 80/85/85/90/90 – I was pressing up the last few inches on the 90#
B1) 105
B2) 75/85/85
C) wrote the times on the dry erase board but failed to copy them down- moving at a good pace, did DB press with 25# instead of the FS
E1) 10/10/25
E2) did 8 each time with band
E3) used the 25# plates

A) 195 / 200f / 200 / 205 / 215f just missed forward
B1) 245
B2) 185 / 195 / 215
Conditioning: 255#… no clue of time, but this got rough on rd 3
D) DND.. Work

Skill work
A. 1x ME MU-6
B. 4x NFT
15 wall balls
4 deficit hspu w/ 3 45lb plates/side
4/4 db b.o. Rows w/ rotation w/ 20s
2 h.p. snatch 106/95/95/105…terrible
GGRX
A. 100/85/90/95/100/105…terrible
B1. 145
B2. 105/115/125/135
C. 1:22/1:23/1:24/1:22/1:22 F.S.@150
D1. 25 lb
D2. 15/15/12
D3. 2×25…had to turn 1 plate out because I couldn’t pick it up
*I wasn’t really feeling it today, but still glad I did it!

Skill work
A. 1x ME MU-6
B. 4x NFT
15 wall balls to target
4 deficit hspu w/3x 45 on each side
4/4 b.o. db rows w/ rotation-20s
2 hang power snatch 105/95/95/100…terrible
Training
A. 100/85/90/95/100/105…terrible
B1. 145
B2. 105/115/125/135
C. 1:22/1:23/1:24/1:22/1:22 F.S.@150
D1. 25 lb
D2. 15/15/12
D3. 25s 1 turned out because I couldn’t pick it up the other way
*I wasn’t really feeling it today, but glad I got it done!

a) 125-135-140-145(f)-145(f)
b1) pulls at 170
b2) snatch balance 115-120-125-130
c) with lizi (we crushed) 1:18-1:20-1:23-1:24-1:20
d’s) hip ext with 10lbs, dips between 10-12, dLs with dual 25 metals

A) 165/175/185/195(ugly)/200f — T-PR

B) 225/185

C) 1:17/1:35/1:40/1:45/1:30

D (or E?)) 15/30,20,15/25s

A) 155/165/175(f)/165/175

B) 215#

C) 135/145/155/165

D) 1:16/1:26/1:25/1:23/1:25

Es) done

Completely slept through my alarm. Woke up this morning at 8 AM. Kinda sucks, but I’m going to take it as a cue from my body that I needed a little more rest. Swim tomorrow?

Yes, Barton Springs 6am

A) 135,145,155,155f,155f. I have felt the perfect snatch and want more

B) 175 pulls I think, up to 165 balance

C) 205. I think Jeff and I finished in 14:something

The fabled perfect snatch ……. Many have met their demise in its pursuit.

Timeout for both of you

+1

a) 155/155/165/165/175(f)

b1) 185

b2) 135/155/155/155

c) 1:19/1:25/1:30/1:31/1:33 @205

e1) 10/10/10

e2) 15/15/15

e3) 70/70/70

A) 80/85/85/90/90 – I was pressing up the last few inches on the 90#

B1) 105

B2) 75/85/85

C) wrote the times on the dry erase board but failed to copy them down- moving at a good pace, did DB press with 25# instead of the FS

E1) 10/10/25

E2) did 8 each time with band

E3) used the 25# plates

A) 185.195.205.215.225(f)

B1) 265

B2) 185 – I hate these. Hate.

Cond @ 285 – Each round was around 1:30 – 1:40

A) 165.175.185(f).185.195

B1) 225

B2) 185

C) @235 – 1:30-1:40

D) Done

A) 170 no fails pr

b1) 205

b2) 185 pr

Out of town for work this week will substitute with what I have access to

A) 195 / 200f / 200 / 205 / 215f just missed forward

B1) 245

B2) 185 / 195 / 215

Conditioning: 255#… no clue of time, but this got rough on rd 3

D) DND.. Work

A) 135 – stayed at this weight.

B) 175 pulls, finished at 135 SB

C) 200. Not sure, lost track of time.

D) Done

Skill work

A. 1x ME MU-6

B. 4x NFT

15 wall balls

4 deficit hspu w/ 3 45lb plates/side

4/4 db b.o. Rows w/ rotation w/ 20s

2 h.p. snatch 106/95/95/105…terrible

GGRX

A. 100/85/90/95/100/105…terrible

B1. 145

B2. 105/115/125/135

C. 1:22/1:23/1:24/1:22/1:22 F.S.@150

D1. 25 lb

D2. 15/15/12

D3. 2×25…had to turn 1 plate out because I couldn’t pick it up

*I wasn’t really feeling it today, but still glad I did it!

Skill work

A. 1x ME MU-6

B. 4x NFT

15 wall balls to target

4 deficit hspu w/3x 45 on each side

4/4 b.o. db rows w/ rotation-20s

2 hang power snatch 105/95/95/100…terrible

Training

A. 100/85/90/95/100/105…terrible

B1. 145

B2. 105/115/125/135

C. 1:22/1:23/1:24/1:22/1:22 F.S.@150

D1. 25 lb

D2. 15/15/12

D3. 25s 1 turned out because I couldn’t pick it up the other way

*I wasn’t really feeling it today, but glad I got it done!

Didn’t mean to post twice! Oops!

A) 185/205/225/235f/235 PR muddafukkaaaaaaaaa

B1) 255

B2) 225 f on one set

C) with Jeff M.

D) had skewl

A) 170/185/195/205(f)/210(f)/210 (PR)

B1) 255

B2) Snatch Push Press 185×2/195/205

C) 5x350m rows 1:04/1:07/1:07/1:11/1:06

D) Later

A. 70/70/75/75(f)/75

B1. 110

B2. 75×4

C. 1:26/1:28/1:26/1:27/1:26

D1. 12kg

D2. 12/10/10(red band)

D3. 50

A) 165 PR

B1) 195

B2) 185

C) 1:13/1:16/1:26/1:22/1:17 @195

D Had to run

A. 225/245/255f/255f/255f

B1. 300

B2. 185/205/225/225

C. Fronts at 265, 1:05/1:04/1:42/1:31/1:19

D. School

A- 110/115/120×3 broke below parallel on one set

B1- pulls 150#

B2- balance 85/95/105/115

C- between 1:19-1:33

Ds- done

A) 185, 195, 200, 205, 205

B1) 240

B2) 135

C) 240 1:11, 1:14, 1:13, 1:21, 1:18

D) will attempt later

6V

Nice! Will check the vids tomorrow!

a) 125-135-140-145(f)-145(f)

b1) pulls at 170

b2) snatch balance 115-120-125-130

c) with lizi (we crushed) 1:18-1:20-1:23-1:24-1:20

d’s) hip ext with 10lbs, dips between 10-12, dLs with dual 25 metals