Pilaf

Monday Dec 3 2018


1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
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Snatches@90#
Pistol mods, rx weight. 60# snatch
85# snatch
7:02 55#, air squats with feet together
25# snatches (working on form again)
8:37, #65 PC, banded pistols,
# 45 snatch, 26 in BJ
6:58 pistol to box
67# snatches
8:04 #85 between boxes
Snatch #75 Power 33.5 box jump
7:27. Still not great, but pistols were better today!
185# Snatch. Body forgot how to snatch apparently. 47.25 inch box jump
90# snatches
4:28(sub pistols for air squats); 135x3/145/3 power snatch
10min Amrap A. Bike 10cal 10 Sync T2B B. Bike 10 caps 10 sync Pull-ups 10min emom 1 power clean 225/5 ring dips 5 dB sp seated
Sn 185 Rope Climbs
8 something. I meandered through the workout.
125# on the snatch. #5 partner EC with Megan.
7:58, 85# banded pistols
37" ME box jump, Light snatch work
6:31 115# , pistols with hanging bands
125# sn. 37.75" standing box jump
6:10 Rx two legged pistols
105#
Snatches at 175lb, 51.5” Standing Box Jump.
7:30 - RX wt, holding rig
60# snatch, 30in bj
7:08 banded pistols
60# snatch. 30 in BJ.
6:10 rx; 95# snatches
Snatches 95#, box jump 36.5inches, partner EC with Chris, handstand holds and planks, barbell work with some DB strict press
85# Snatch / 1RM BOX JUMP - 44.5"!!! Thanks for the support 515! 🙌🏼
Slower than Nate. Grrrrrr ;)
6:33 on rig for balance - no go w R knee // 85# snatch (lighter for speed). #5 EC with Jimbo! Also watched Liz soar onto a really high box! :)
5:35 (box top pistols)
155#
1.)150# 2.) 4:40 3.) Complete 4.) 47.5? 48? C-392 F-108 P-157
70# snatch. 8 something? 85# cln. Pistol holding rig.
Studied for Calculus 2 - Exam 3 / Pilaf complete on 12/9/18 in 5:20
modified 5:00 and first toes to bar
4:21, 110# snatch
Yoga & Shoulder therapy
Snatch 85#
135#