haha Mark any time, I look forward to training in the 5pm again!!! This was a tough one, i'm pretty sure we were all grunting, and may have even been skipping in the back alley a bit just for fun!
Power snatch 65-75-85-95-105 Felt good. Need to work on timing pull better after bar clears knees
WOD Started with run 1:30 Round 1
Achilles acting up so switched to sub run with 500 m row. Bad idea. It's all a blur after that. Row's were 1:40's to 1:50's. Ring dips were done usually 7-8 and then 2-3's to make 15's. Ended painfully at 21:05
Great workout today! For the Power snatch I stuck with lower weights and worked tech again...slow and steady. Thanks for the patience Popeye The 5 rounder was a good burner. I neglected to take down my numbers but I know that my first round was 1:56 and my last round was 2:05.
Dips really got me. I wasn't thinking clearly and did 10 dips in a row the first round. I broke it up better in later rounds, got a little faster on the last round.
K so I was all set to come into COP tonight, but the lineup at the trains was nuts. So did this at the gym tonight. Had to sub dips on the bars instead of the ring dips, but did 20 in order to make it a bit more of a challenge.
A: 45, 65, 85, 95, 95. My technique needs work. I really need to get to a Saturday morning Session
B: didn't time each round (d'oh!) but total work time was 22:01.
Off to the Canada/Germany game tomorrow, so my own personal WOD will be to cheer my a$$ off.
A. 65, 70, 80, 85, 95 I need to get my 1 RM BAck Squat up so I can get these weights for snatches up there.
B. * red band. Have dips but would slow me down too much. Pops said band to keep intensity high. Good idea. Had a great rush from this! Rd 1 - 2:15 Rd 2 - 2:25 Rd 3 - 2.24 Rd 4 - 2.21 Rd 5 - 2.10 Total work time: 11:35 Total WOD time: (5x2min rests) = 19:35 min
SONIA Power Snatch 5x3 - 50, 60, 65, 65, 65 Stayed at 65 to build technique and speed. Improving slowly but surely!
WOD used red band for dips Rd 1 - 2:50, Rd 2 - 2:49, Rd 3 - 3:18, Rd 4 - 3:33, Rd 5 - 3:39 TOTAL time with rest - 24:09
KAROLINA Power Snatch 5x3 - 65, 70, 75, 85, 95
WOD used red band for dips Rd 1 - 2:33, Rd 2 - 2:55, Rd 3 - 3:13, Rd 4 - 3:59, Rd 5 - 3:29 TOTAL time with rest - 24:09
AND POPS you witnessed it - we did not hold hands to the finish! Weird that we got all different round times but finished at the same point! That's real love and partnership!
IT was great having Sterling with us today! Can't wait for the next date!
Comments
This was a tough one, i'm pretty sure we were all grunting, and may have even been skipping in the back alley a bit just for fun!
ps, rowing ranged from 184 up to 229.
65-75-85-95-105
Felt good. Need to work on timing pull better after bar clears knees
WOD
Started with run 1:30 Round 1
Achilles acting up so switched to sub run with 500 m row. Bad idea. It's all a blur after that. Row's were 1:40's to 1:50's. Ring dips were done usually 7-8 and then 2-3's to make 15's. Ended painfully at 21:05
For the Power snatch I stuck with lower weights and worked tech again...slow and steady. Thanks for the patience Popeye
The 5 rounder was a good burner.
I neglected to take down my numbers but I know that my first round was 1:56 and my last round was 2:05.
Run+Dips: 2:24,2:50,4:24, 4:33,4:00
Dips really got me. I wasn't thinking clearly and did 10 dips in a row the first round. I broke it up better in later rounds, got a little faster on the last round.
Sprints felt good. Good, tough challenge!
A: 45, 65, 85, 95, 95. My technique needs work. I really need to get to a Saturday morning Session
B: didn't time each round (d'oh!) but total work time was 22:01.
Off to the Canada/Germany game tomorrow, so my own personal WOD will be to cheer my a$$ off.
I need to get my 1 RM BAck Squat up so I can get these weights for snatches up there.
B. * red band. Have dips but would slow me down too much. Pops said band to keep intensity high. Good idea. Had a great rush from this!
Rd 1 - 2:15
Rd 2 - 2:25
Rd 3 - 2.24
Rd 4 - 2.21
Rd 5 - 2.10
Total work time: 11:35
Total WOD time: (5x2min rests) = 19:35 min
Baby steps....
WOD with purple band (baby steps
Rd 1 - 2:30
Rd 2 - 2:20
Rd 3 - 2.60
Rd 4 - 2.65
Rd 5 - 2.35
Total time with 5x2min rests= 20.1 min
Power Snatch 5x3 - 50, 60, 65, 65, 65
Stayed at 65 to build technique and speed. Improving slowly but surely!
WOD used red band for dips
Rd 1 - 2:50, Rd 2 - 2:49, Rd 3 - 3:18, Rd 4 - 3:33, Rd 5 - 3:39
TOTAL time with rest - 24:09
KAROLINA
Power Snatch 5x3 - 65, 70, 75, 85, 95
WOD used red band for dips
Rd 1 - 2:33, Rd 2 - 2:55, Rd 3 - 3:13, Rd 4 - 3:59, Rd 5 - 3:29
TOTAL time with rest - 24:09
AND POPS you witnessed it - we did not hold hands to the finish! Weird that we got all different round times but finished at the same point! That's real love and partnership!
IT was great having Sterling with us today! Can't wait for the next date!
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