14.11.18

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Jääkarhu Stäche

Week 16 Training: 14.11.18

Today’s training will be one continuous piece. Warm-up for all movements – once the clock starts, you will not stop until you finish your last set of wall balls.

Record where you hit your sets, and where you fail. For your row, mark the number of calories after each set. On the dual kettlebell rack hold, do not drop the kettlebells. Period.

This should take you 40 minutes from start to finish. Maintain your composure during all movements and in all sets. Practice virtuosity.

A. EMOM x 5: 1 Snatch @ 85%
EMOM x 5: 30 Second Row for Calories
EMOM x 5: 100′ Sled Drag @ Heavy
EMOM x 5: 1 Clean & Jerk @ 85%
EMOM x 5: 10 C2B Pull-ups
EMOM x 5: 10 HSPU @ 2×45 Plates
EMOM x 5: 30 Second Dual KB Rack Hold @ 32/24 kg
EMOM x 5: 10 Wall Ball @ 30/20#

B. 10 Minute Recovery Row & Specific Mobility / Soft Tissue Work

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6 comments on “14.11.18
  1. stacy.martyak@gmail.com says:

    Snatch @ 85#
    Row for Calories – 41 calories total
    100′ Sled Drag @ Heavy – done
    Clean & Jerk @ 125
    4-5 strict b/c hands torn
    5-6 HSPU @ 1×45 Plates
    Dual KB Rack Hold @ 32/24 kg – done
    Wall Ball @ 20# – done

  2. MarkB says:

    I struggled a bit today …

    snatch @ 145 – completed 3 of 5
    row – done
    100′ sled drag – done
    c&j @ 165 – completed 5 of 5
    6-8 C2B pullups – completed 34
    4-5 HSPU @ 1×45 plates – completed 22
    dual KB rack hold @ 32kg – done
    wall ball @ 30# – done

  3. Russ Laing says:

    Snatch – 165, completed 4/5
    row – done
    100′ sled drag – done
    c&J @ 225 – no misses
    Chest to bar pullups – 10/8/6/6/6
    HSPU with 2×45 – 10/5/3/3/3
    kB rack hold – done
    wall ball – #30 – done

  4. Alyson says:

    A)
    Snatch: 5/5 @ 120
    Row: 50 cal (10 each rd)
    Sled drag: done on small sled with 135# added
    C&J: 4/5 @ 160
    C2B: done 50/50
    HSPU: 10/10/8/4/5
    KB Hold: done
    WBS: done

    B) Done

  5. echopatient says:

    A. 5/5 @ 175#
    64 (14/13/13/12/12)
    C. Done @ 180#
    D. 5/5 @ 215#
    E. Done
    F. 38 (10/10/7/6/5)
    G. Strugglebus
    H. Done

  6. Anthony says:

    Snatch – 4/5 @ 165
    Row – 12 per
    Sled – Done
    C&J – 5/5 @ 225
    C2B – 7 per
    HSPU – 5 per
    KB – Done
    WB – Done

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