Suds

Tuesday Mar 13 2018


A plan of action is something I suspect the most of us have come to realize could be a quite valuable tool for helping us navigate through our workouts as well as in our life outside the gym. A plan of action can be anywhere from a rep scheme for a workout to a business plan for starting a new business, not set in stone but a somewhat well thought out plan to hopefully guide you to success. Of course a plan will only take you so far as you actually have to now do the work and see if it was a good plan or back to the drawing board. Either way get yourself a plan of action of whatever it is you're doing first thing today, do the work and hopefully reap the benefits of your well thought out plans.
Have a great Tuesday 
1.) Every 2 minutes for 6 rounds complete Snatch complex @ approx 60%
2x
1 Snatch Extension, no arm bend
1 High Pull, bar floats elbows to ears
1 Snatch 
2.) Suds
13 min cap
5 rounds for time:
21 Power Snatch 75/55lb
15 Thrusters 75/55lb
9 Strict Press 75/55lb
*3.) for time:
3 rounds
25 Deadlift 225/155lb
15 Box Over 24/20"
Note: if you are unable to handle the deadlift in 3 or less sets drop the weight to approx 55% 1rm dl
*4.) 5 Push Press every 2 minutes for 10 minutes @ approx 70%
Then EMOM for 5 minutes 1 Push Press starting @ approx 75% working up to a session 1RM
*5.) for time:
12-9-7
Free Standing Handstand Push-ups 
Ski Erg Cal
*6.) 5 Rounds
7 GH Raise 
12 Weighted Hip Extension 
7 Parallel Ring Rows
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3 rds. 75#snatche work
90# pp then^ 125# single. Dl @125 and box overs done
2 plus 21 snatches
2 + 10 thrusters 35#
40# complex
3 rounds,28 reps, RX
65 Snatch.
2+5 thrusters
115# Snatch complex
55# snatch complex
3 + 11 PS @ 65#
Sub clean complex for snatch @ 135#
2+3 thrusters @65#
2 + 1 bar wall ball @ 65#
95# snatch complex (lite).
Sub cleans for snatches 55#.. 85# clean complex instead of sn
KB everything (22 single arm snatch, 15 swings, 10 s press) Suuuuuper light power snatches 66 Skirg+SHSPU
2+ 8 thrusters rx
55# complex. Just happy to be back.
115/3 rounds at the buzzer
3 rds + 1 PS
2+15 thrusters (45#)
55# snatch complex
Almost 2 rounds 55#
Sore lower back 😢
2 rounds+ 5/15 thrusters. 45lb
65lb snatch complex
3 + 7 ps rx
95# sn complex
2 + 5sp 45#
Sn @ 55#
2 + 2 SP
At home 3/14 Rx
Deadlifts/box overs done (thanks Grant 🤙🏻) snatch complex @ 85#
2 + 4 SP RX
100# Snatch Complex
3+12 thrusters
Extra credit w/ Alyssa n sam
3 + 15 thrusters
145# snatch complex
4 rounds + 11 power snatches
Snatch complex complete @ 155# / *3.) complete in 7:10 / DL: 15-10, 10-10-5, 10-10-5
3 + 5 thrusters
120# snatch complex. DL/box overs 🐌
ALL the therapy
M|WOD knee & shoulder therapy, 5 ×{200m Ski Erg & 15's GHSU & GH-HE, Yoga.
3 + 11 ps Rx
4 rds + 3 PS
115#