- 265, 280, 300
B. Front Squat @ 32x1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
- 155#, full pause at the bottom
C. Hang Snatch, 12 minute time limit, work to moderate single, not a max. Practice Speed Under the Bar.
- Worked up to 165#. Felt pretty good on these.
D. For Time of the following:
20 Thrusters @ 115 lbs/75 lbs
4 Rope Climbs @ 15 feet
15 Thrusters @ 135 lbs/85 lbs
30 Chest to Bar Pull-Ups
10 Thrusters @ 165 lbs/100 lbs
4 Rope Climbs @ 15 feet
5 Thrusters @ 185 lbs/110 lbs
30 Chest to Bar Pull-Ups
- Whoa baby! This was as tough as it sounded. To be honest, I think I was a little psyched out before I even started this one. Heavy thrusters are kind of uncharted territory as I feel like I haven't trained them regularly for years!
- I knew I could push through the first set @ 115# unbroken if I pushed but it didn't seem like a good strategy to do that. Instead I broke into 12-8 which was fine. Got through rope climbs with about :15 rest in between each climb. 135# started to feel pretty heavy. I broke into 8-4-3. C2B's went OK. I broke into sets of 6 with about :15 rest and that worked pretty well. My form on these again was very good! 165# is where I started to struggle a bit. Broke these into 3-2-3-2 and was doing thruster/push-jerks to help stand up with the bar. 4 more rope climbs, no big deal. Last 5 Thrusters @ 185# were a bitch! Could only do singles on these and again was jerking the bar overhead coming out of the squat clean. I think I may have done 6 reps and not 5. I was confused on the count so I did an extra rep to be sure. Last set of C2B's didn't go quite as well. Lost my rhythm with the butterfly kip so did regular kip.Was doing singles and doubles once I got above 20 reps!
- Time was 17:39. I feel like this was a good effort but I also feel like it's a sucky time. Either way, this was a good challenging workout and I need to do more WOD's like this.
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