1A. On the Minute (CFFootball)
Perform 2 Power Snatches on the minute for 15 minutes
Rx'd - 154#/109#
Rest 2 minutes
2A. Pull ups &Wall Sits
For time:
100 Pull ups (40-30-20-10)
Wall Sit Hold, 300 seconds (120-90-60-30)
Can't do less than what's listed in parenthesis before having to move on to next exercise but can do more. Guys cannot use butterfly but ladies may. Wall sit minimums must be unbroken.
Rest 2 minutes
3A. Mid-Line Stabilization
For time and sets:
65 Glute-Ham Sit ups
(Score is time plus fewest sets)
Post results to comments.
8 comments:
1A.
All 30 completed, started to feel easier as the workout progressed.
2A.
12:30ish not sure. Pull ups felt good.
Kipping Pull ups
40 (15-10-8-7)
30 (10-6-7-4-3)
20 (10-5-5)
10 (5-3-2)
Wall Sits (BOO)
90 seconds or so and then finished the rest
unbroken throughout 90-60-30
3A.
? time
15-15-10-10-8-7
Jon
1A: Used 99#; missed once so only got 29
2A: 13:42, followed the set scheme as written; broke pullups up a lot throughout; never did more than 6 in a row; wall sits were tougher than I expected
3A: untimed; broke up 35,15 and 15; definitely felt it in quads more after changing technique after first round so as not to hurt my back
1a. Missed my second snatch at the very beginning of the work out. I was able to complete the rest of them. I agree with Jon, as the work out progressed and I started thinking less, the weight went up easier.
1b. I believe 10:41 based on Dustin's timing.
1c. 3min and something. not quite sure.
1A: 30 completed... my right knee was a little funny getting set up, but it calmed down eventually.
1B: 14:57 - Pullups felt good. Several sets of ten, and I threw in some butterfly here and there for the practice. Wall sits were pure torture. 120 and 90 were hell, and most certainly NOT unbroken. Lots of falling and cramping and wanting to cry. 60 and 30 were unbroken and felt a LOT better once I figured out how to relax into it.
1C: 4:49 in 4 sets (25, 20, 15, 10) I had planned to do it in 3, but my lower back had other ideas. Still, these are a weakness for me, so I'm happy with those.
Holy quads. So excited for the rest days.
1A:
30 @ 109# - Agree with y'all, got easier as we went.
1B:
11:?? - Combination between butterfly and kipping, sets of 10 the entire 100. Not satisfied with this. And my hands hurt.
1C:
Shared my machine with Neil, no time. Did 3 sets: 20, 25, 20. Other than my shoes nearly falling off every 8 reps or so... these felt really good. I'm sure that will be a different story in 48 hours. :)
1A. Started with 154lbs but missed 4 attempts in the first two minutes. Dropped to 132lbs and didn't miss for a long time so eventually worked my way back up to 147lbs. I sucked at snatch this morning. Need to work on getting full extension.
1B. Completed this in 3 rounds by doing 5 extra reps on the first two sets of pullups(eliminating the last set of 10) and doing 10 extra seconds on the three sets of wall sits (eliminating the last set of 30 secs). Finished in 10:40.
1C. Did this in two sets of 35 and 30. Finished in 3:22.
1a. The snatch owned me today. I wish I could say that everyday, Kidding. Only did 132 and honestley that is all I could handle. Sick I think..?
2B. 20-15-5,20-10, 10-10, 10. Not bad on the sets but thank God for the hand wraps. No idea on time but just behind Neil.
3A. I hate you Glut Ham. My back is not exactly sure what happened so I only did 30 of these. Took forever.
1A:
30 @ 156# - Sets 2 through 10 felt good but 11-15 were a beast!
1B:
11:51 - Probably was not the best method but just went till I could not go anymore. Next time I think I will take it in sets, got burnt out. Wall sits were killer!
1C:
Really the first time doing this movement, did three sets of 10. My quads were burning so I think I was doing it right.
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