Enforcer

Tuesday Aug 14 2018


Hope you all enjoyed today’s new weight lifting programing. We’re going to do some cool stuff in the upcoming days so make sure you’re paying attention and asking questions. 
Have a great Tuesday. 
1.) 5 Power Snatch @ High Hang every 3 minutes to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 10RM 
5 Snatch @ HH @ 90% of 10RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Enforcer
10 Rounds
10/7 cal Assault Bike
10 alternating Single Arm Hang Dumbbell Clusters 50/35lb
*2.) 21-15-9
Strict Press 75/55lb
Ring Dips
*3.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*4.) 5 Rounds
10 Reverse Hyper
10 Weighted Hip Extension 
20 Sledgehammer Swings
Thumb 9b9cff2e 9b9d 43fc bf7f da48801d6b9a

Bruce Hoffort37d

Loving the insane numbering pattern.

Thumb gaunt1

Grant Soletski36d

Betsy just scolded me about it. I promise to explain in the coming days. So any questions please post here

Login to comment
Whiteboard
^38 kilos. This math is going to take me a while 🤦‍♀️🤷‍♀️
stuff at work
snatches, clean emom, wall ball/kb swing, strict press and dips done, bulgarian split squats done
Snatched a trainer bar. 9:25 35# one hand and 5# in the other.
9 + 5 cal. 25#
Snatches ^70
8 + 6 cal
Up to 60kg (For next time did 3 @ 65 but grip failed bc rips)
160# 5RM Snatch @ HH
Rowed 2000 meters to start, then did my snatch, then the WOD. Didn’t have an assault bike, replaced the bike with rowing 10 cals. I was sweaty.
8 + 2 Cals
8 rds + 10 rings
Subbed ring pulls for DB clusters. 120# snatch with the #9 fittest masters man in the world.
14:32RX 114.8 Cals Hps 155 LBs for 5
14:44; 50kg,50kg;60kg;65kg;65kg
5 rds 10 reverse hyper 10 weighted hip extensions 20 sledgehammers Bench press complex
14:02 RX
Something kilos for snatches.. 305# for snatch deadlift 10RM
9 rds + 6 cals RX
53 kg snatch
37kgx4, 35...
8 rd’s @25#
6+9 DB cluster
25#, only right arm (unhappy left elbow). Snatch up to 33kg.
35# DB
7+10 cals
125# snatches then 5@ 120 and 5@ 115. / 21-15-9 SP& strict dips.
7.96 (2 snatches short of 8), 25# DB. 60# HH snatch,.
snatch up to 135 then 125 and 120
5 rounds in 9:56 at 35# with 15 cal row and hit my time limit
8 + 4 clusters 25#
65# snatch
6.5 rds rx....no endurance
60 kgs...132 #
5 HH Power Snatch up to 155lbs
21-15-9 st press/ring dips 3 hpc+3fsq+3pj complex 30 shspu
8 rds + 5cals @ 25#
pcl 5x39kg, 5x35, 3x30
5RM HH power snatch ^90#
Snatches up to 83#...snatch grip DL 10 rep up to 140# until my thumbs hurt real bad, Bulgarian split squats at 105#, 9 strict wide-grip pull-ups, bench press 10 rep 105#, 12 at 100# and 10 at 95#...barbell class
41kg Snatchy snatch + strict press/ring dip EC
9 + 2 clusters.... sooo close to finishing! 😠
38 kilos snatch (shoulder issues). EC #2 & 5. Plus bulk split squats.
14:19 rx
145# snatches @ HH// Strict press + ring dip EC
67 kilos I think?
67 kilos
7 rds + 10 cals
31kgx4 reps, 29, 25., 7rds+7db @25#
Around 450 watts on the Assault Bike and UB clusters while focusing on breathing. Switched hands in front of my face. 5 UB HH Snatches @ 95, 115, 135, 145, 155, 160, and 1 rep @ 165# / 3x10 Glute Ham Raises with arms crossed in front.
Start of 9th round #25
Snatches were rough
HHSN 20-28kg/26kg@5/25kg@5
8rds @ 25#
8 Rds + 6 cals (35#)
65# x 5 sn
9+5 cals RX
Kilo Math is hard
**👵#25 HSqCln (nothing OH); Did some kgs & HH-PCln: ???, 4/5 Rounds of 10s: K2Ch/HR/FlutrKick; 3× 15s: RevHyp/GH-HE/lat pulls, Hi&Lo.
8 rnds + 1 cluster
Up to 45 kg snatches. 21-15-9 Strict Press/Ring Dip/T2B
8 rds RX
120# snatches with an NHL player.
Up to 63kg