Android 20

Wednesday Jan 2 2019


1.) Every 1:30 for 8 Rounds
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
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35# KB swing instead of ghd
3 rounds ghd, 2 rounds ab mat, single arm kB swing for squat. Deadlift 3 at 145# for snatch
75# snatch
3 + 15 BS (ghd’s to //)
Only 35# snatch.. Thanks to Kelly for being the stroller pusher again! 🙄
50 DB squats, 50 DB deficit PU, 100 alt. Hand DB snatches with 50# DB. 50 DU front rack lunges, 30 DB alt arm strict press both with 25#. 30 strict Pull , then 15 slow decent pull-ups.
12:28 ab mat sit ups with med ball
Snatched at 75/80/85#
Tom Fameree kicked my butt.
230# Snatch
Ab mat. 115# snatch.
9:14 RX Snatch 195
8:56(hip planks for bs); 165x2;175x3;185x3
GHD to //. Power snatch @80#.
75# snatch
135# snatch (not a great snatch day)
220lb Snatches
14:06 RX
80# sn
At home. Air dyne/ab mat su
11:02 - reset bike each round
Snatches 4 @ 115#, then 4 @ 110# because I failed too many times
Snatch 120#
115# Snatch
12:11 - SLING FREE!
GHD to //. One arm bike. Squats from rack. DB snatch x 5 reps/8 rds. 15-12-9 banded side shuffle/pistols on rig. EMOM 8 - 40m farm carry, 20 sec hollow holds. Shoulder rehab.
9:39 abmat and a 45# plate
185# snatches
13:43 sub row for bike. Snatch 72#.
Snatches: 3 singles @ 195#, 2 singles @ 200# / 5 rounds of 100 meter row & 10 burpees from 12/31/18 complete with Laura in 6:30 / 4 minute accumulated bar hang from 12/31/18 complete with 1:30, 1:00, 1:00, :30 / 3x10 penalty ring rows / Forearms exploded!
4@75 2@80 f 1@75/13:08
ab mat sit up
snatch 95#
Snatch 75-85#, still nursing the neck issue
Snatches were no bueno today
115# snatch
Chad (Ugh!)**
50:46 **16" Box ×500 & 14" last 500 (l.knee & back!) @#10 wgt vest. (N2S: 1000 reps of anything is probably not a great idea)
135 snatch struggles. One day I'll grow up to be like Justin
12 something
Snatch 105-125# (slow warmer upper at 0515)
140# Snatchs
4 + 4cal, no barbell
Snatch 50#