Fiddy

Monday Nov 20 2017


A nice little retest to start Thanksgiving week. Stay with the same weight you used a couple weeks ago but feel free to change up your rep scheme. Were 5's too easy? Were 10's fun until you hit the 30 rep mark? Did you blow your back out? Was it the perfect rep scheme last time and need to change nothing? All sorts of things to ponder, adjust and plan prior to 3,2,1 during class today. 
Have a great Monday!

Thursday-CFGB closed Turkey Trot is a fun option and you get pumpkin pie after
http://www.festivalfoodsturkeytrot.com/race-locations.php
Friday- 8:15am, 9:15 and 10:15am start times Clovis 10 mi run 150 Burpee Pull-Ups
Plan on 2-2 1/2 hours if you plan on doing Clovis individually you can do this as a pair, 3 person, 4 person or however many people you deem necessary. Partition the run and the reps however you want.
Saturday-Back to regular hours 

1.) Fiddy 
Deadlift 50 reps for time 315/225lb
Choose 2 or 3 after WOD
2.) 5 Overhead Squat @ approx 70% every 2 minutes for 4 rounds
3.) Every 90 seconds for 12 rounds 1 Snatch @ approx 85% 
*4.) for time:
200m Dumbbell Overhead Walk 50/30lb
30 cal Assault Bike
*5.) 5 rounds
12 Reverse Hyper
10 Back Extension
20m Handstand Walk
Note: don't be afraid to add some load to those reverse hypers if you have no clue what you're doing though, ask a coach as the reverse hyper is an amazing contraption
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Ryan La Count3d

Seriously, if you have lower back problems, pain, pressure, etc. The reverse hyper and peanut should be your best friends.

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Grant Soletski3d

What he said

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4:19 275
165 snatches
Snatches at 135
I may have done 55 DL’s πŸ€”... 45# ohs
4:28 225#
snatch @ 155#
105 Snatch (Power)
6:03 155# DL
65-80# OHS
Just a bunch of snatching ^135#
Failed a lot @ 155# but nearly there
Did 17 DL πŸ˜‘
Snatched at 125. Reverse hyper hs walk ec. Did some gymnasty things w/ Laura 😊
95# OHS. Hamstring passed the test. Milking it is no longer an option.
4:43 @ 170#
OHS 90-100#, Extra Credit #5
105# sn
3:42 275 1 minute PR snatches 185 with baby deer legs
Workout at CFER, two matches of volleyball
6 sec slower but I consider it a win after that last 5 days
5:45 @ 275#
125# OHS
14 seconds faster and 5# heavier! 75# OHS
5:49 @ 275
3:00 @ 95#
OHS @ 55#
6:15 275# 95 # snatch
3:23 @145#
60#snatch
4:53 190#, PR!
4:32 195# (2 seconds slowerπŸ™ƒ)
Snatches 105#
5:03 @ 205#
DL 205#, Snatch PR 125#, OHS 75#, Rev Hyper/Back Ext/HS hold 50 sec.
3:49 @ 225#s
Snatch 165/3 185/4 205-3/5
Chemistry Class
4:31 155#.72# snatch.
4:51 #195
Snatches #100
10# heavier, almost 1 min faster 75# snatch
3:28, 195# heckofalot faster woo
135 then dropped to 125 for snatches between jam sessions #iwannabeyourfridaynight #showmeyourpits
πŸ˜„! Finally DL feeling better! 4Γ—{BS Γ—10/30 WL/25 AMSU (#65-85/BW/#20)
6:12 (1:10 PR) Rx
Up to 160# snatch
4:28 105#
OHS 35#
Oh squats were meh