Amanda

Wednesday Apr 18 2018


Snatch it, clean it and put it on your back, or Turkish get up it onto your back - whichever way you choose, there’s no racks allowed for today’s skill work, so plan ahead!
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly 
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
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Timm Uhlmann89d

bop it, twist it, pull it! Even shake weight it if that's what you're feeling! Good at everything!

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14:59, 115#, hips to rings
155# OHS x5
MU attempts&snatches
Got to 155 OHS failed first rep lol
3+17 sit ups
20 m shuttle/20 push ups/20m shuttle/20 squats/20m shuttle/20 sit ups/20m shuttle/20 lunges (in the sand) 🌴🌊
8:28 (MUPs, 135#)
OHS 75 to 205. 2@205
10:58 65# MU progressions
55#-85# OHS
Sub cleans @ 155# for snatch | Sub FS for OHS: 95/135/165/185/205/nogo 225
Under 8. Mod mu’s 95# snatch
Up to 135#OHSx3
12:24 @ 95# (floor rings)
Up to 135# OHS for a couple. *Icy HOT is a miracle, plain and simple.
95 115 135 155 165) 6:59 RX
Completely different workout
7 min - ascending reps SHSPU + SPU 9-7-5 Ring dip SC2B Deadlift Some f squat (65#) to box
9:50 95# mod MU's
OHS #75-135
✅ sometimes I feel like muscle ups take 2 steps back
11:35 rx
up to 225 oh squat ladder.
10:28 MU progressions 65#
Up to 75# OHS
8:08 75lb. 65-110lb ohs
8:12 ??? at 95#
OHS to 155# only 2 of 5
8:24 - 55# / progressions
OHS 35-85#
10:34? 65#/progressions
OHS 55/65/75/85/95/100
13:18 rx....11 minute PR from one year ago 😱
OHS 65-85-95-115-125 completed reps; 50 db snatches @ 35# complete; suck it up complete; power clean and jerk emom @ 135#; oh lunge/k2e emom complete
12:15 RX
All OHS @ 145#, Partner EC, 30 min row
55/75/95/105/115 completed sets
didn't work out today but got to workout next to Aaron's gf yesterday, the one and only Danica! :) I think she likes me.
No idea of time.
Messed around on rings. MU still eludes me, BUT I got closer today!!! 55/75/95/105/115/125/135 x 3 , GHD and HS Walk Prac EC.
8:24 scaled mu
Up to 185# ohs
Lots of decent MU misses and a couple I got!
205 x5 OHS (snatched all) ec: plank holds
OHS up to 185
MUs: 9, 4-3, 3-2 / All singles for snatches / OHS: 2 @ 225 / EMOM10 (from Monday) of 5 RH DB lunge, 5 K2E, and 5 LH DB lunge complete / EMOM12 (from Monday) of power clean & split jerk complete - 6@205, 6@210# / *5.) 50 alternating full snatches with a 50# DB complete in 4:02 / Bench press: 10@135, 8@185, 5x4@205# / GHD sit-up tabata complete with 6 to 7 each round. ("Resting" @ parallel)
11:01 #65/progressions
OHS #55-90
9/21 MUS, most were failed attempts. Finished 145# OHS with 40 secs, wrists said no more. Cleans/BMUS: 3 + 1 Clean (no partner, 5 cleans instead of 10).
***Scl'd!! #35/MMU trans + Pushups OHS: 25/30/35/40/45/50/45. XOSym & Shldr Therapy & Yoga
Time? I changed everything anyways :P
DL 135/165/195/225/255/285 instead of OHS. DL 185 & strict PU for Amanda. 30 minute row for 442 cal, more deadlift and C2B for EC#3 with the 10:30 crew
OHS through 145#
3 @ 205#
Ohs through 205