Twitch

Wednesday Sep 5 2018


This is the last week of 10’s as well as the last week of block work from High Hang. Next week we will begin 5’s and block work from Hang position. I’ve seen massive improvement thus far over these last 4 weeks working from the blocks at High Hang. The blocks really help you have faith in your equipment, your hips through allowing us to actually get to that perfect high hang position without gravity or human error messing up the final part of that second pull. Once again I hope you are enjoying and learning from those old pieces of wood!
Have a great Wednesday!
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

Login to comment
Whiteboard
11:22 @125#
Ring rows (ripped hand) Snatches @ 35kg Plank EC with Dinger
115 snatches
13:02 @ 85#, red/green band pu
Light cleans instead of snatches
12:18, 105 DL but I did all the pull-ups!
Snatch to 25k.
60 kg snatches 1:1 w/Grant
10:19 I think Justin said
70k HH Power Snatch
YMCA still boring AF
Being released back into the wild on 9/10. Can’t wait. 🇨🇦🇺🇸
40 kilo snatches... nothing felt good tonight 😒
7:50 RX about 140lb hps
Snatches@60k; My back! I rowed and then did all pull-ups unbroken and then rowed!
50 kg on snatch
10:50 RX 50kg snatches
185#, ring rows b/c ripped hand
snatch plus EC
13:32 rx. HH snatch at 27kg
Thanks Toni and Krystal for the peer pressure!
14:40 RX 🐢☠️
Light snatches
11:15ish
50kg/50kg/53kg/53kg/50kg. Bar got slippery.
77lb snatch. 125lb DL/banded pullup 13:12
7:10 😵 time for an off day
Snatches at 65kg.
13:28 @ 85# green/purple bands
27 cals at cap Rx
Snatching from boxes, trying to add kilos and a slippery pull-up rig. Got in my head today🙄
40kg snatches
Snatches 35kilos (went light), 27 PU, snatch balance up to 160#
30kg Snatch
Ring rows for PU. 62kg HC.
PR from 6:57 on 7/29/17! / 1:05 for the first 30 cal row / DL: 21 UB, 8-7 to save grip, 9 UB / Pull-ups: 11-10, 8-7, 5-4 / High hang snatch quintuples from blocks: 40 kg WU, 50 kg WU, 60 kg WU, 1 set @ 70, 1 set @ 65, remaining 3 sets @ 68 kg.
8 cals @ time Snatch work @ 65%
11:53 (155#)
65# sn’s
Snatches 25kg
@home: lots of dog distractions 22:50 #105 deadlift 🐶🐶
**👵 Scl'd w/ #135 DL & Ring Rows🙄. HH-PCln (v. PSn)@ 31kg. 20 min Ass Bike Legs only.
10:40 @205 DL
Snatches at 50, 50, 50, 44, 44. Handstand work, bmu work, snatch balance ec. Other handstand work
9:28 @ 185# DL