With the cold weather making it’s way into the Maritimes, we will still be programming running workouts. Please check the site before coming so you can dress appropriately. For the early morning (and maybe late evening) crew, please avoid dark clothing so you’re more visible to drivers in the area.
Hang Power Snatch
5-3-3-2-2-1-1
Accumulate 2 min in a Superman Hold
Please cancel my 6 am, thanks
Hang Power Snatch
5-3-3-2-2-1-1
35-55-65-75-85-90-95 (PR!) 100 (PR!)
Wow I’m excited, I’ve been stuck at 90# for almost 3 years! Great progressions today in the warmup..I’m sure that helped. Thanks Patrick!
Accumulate 2 min in a Superman Hold (unbroken) arms could have been straighter I think…
Nice job!
Thanks! Note to self…don’t rush into the office excited saying ‘I PR’d my Snatch!”…not everyone knows our lingo 🙂
HA!
PR well deserved, Great seeing you this AM!
Well done Maria!
MOB + WU x 2
Group WU
Hang Power Snatch
5-3-3-2-2-1-1
WU – 65#x3
95#-105#-105#-115#-115#-125#-125#
2min accumulated in Superman Hold
40s-40s-40s
Awesome numbers Mark
Great lifting this morning Mark!
Hang Power Snatch
5-5-3-3-2-2-1-1
#65-75-85-95-105-115-105-105
Accumulate 2 min in a Superman Hold completed in 3:05
Wu + did 25 unbroken situps on the GHD.
Hang Power Snatch
95×5 – 105×3 – 115×3 – 125×2 – 135×2 – 145(PR) – 155(PR) – 160(PR) – 165(PR)
Need to work a bit on the landing as feet were landing wide VS just bending the knees more. Snatch PR was 160, so time to get comfortable at the bottom of a heavy OHS squat.
Great Morning 6am!
Cashout: Accumulate 2 min in a Superman Hold (unbroken). Echo Maria, I think my arms were a little bent.
Nice work Trent!
Well done Trent!
WUx2 -12 reps
Hang Power Snatch
(45-75)*5-(85-85)*3-(95-105)*2-115-115
Accumulate 2 min in Superman Hold.
2:20 –>1:20 + 40
Great work morning crew!
Mobility
WU x 2
Hang Power Snatch
5-3-3-2-2-1-1
45-55-65-75-85-95(f)-95(f)
2 min accumulated in Superman Hold
unbroken
Hang power snatch
35-55-65-70-55-60-65-70
2 min Superman unbroken (Sorry Ange, planks are MUCH easier!)
I could get more wt up, but at 70 I could feel the bar moving away from my body so I was just fighting gravity and muscling it up. Talked to the Amazing Dancing Patrick then went back to 55 where things were good and tried again, keeping his words of wisdom in mind. I guess I need to do 1000’s of these to get that explosive power into muscle memory. (Good thing I’m only 55 ’cause I think there’s still time! 🙂 )
– Mob
– WUx2 (12 reps)
Hang power snatch:
65×5-85×3-95×3-105×2-95×2(dropped down to work on keeping my shins straight)-115×1-125xNOPE
2:00 minute superman in 2:30
Mob
WU x2(12)
Group Mob & WU
Hang Power Snatch
40#(5)- 45(3)- 50(3)-55(2)- 60(2)- 65(1)- 70(1)
65 & 70 were tough today
Accumulate 2 mins Superman Hold
2.26
mob wux2 12 rep
group warm up
hang power clean
5-3-3-2-2-1-1
wu 45#
65×5 75×3 80×3
80×2 80×2 85×1
accumulate 2 min
superman hold
2 min unbroken
HPS up to 110#… but it was ugly, went back down to 85# to work on getting under the bar and punching up
2 min superman unbroken
Great crew at 7pm and so nice to be back after 4 days away!
Thanks for letting me join the class, Kevin!!! Glad I came 🙂
Hang Power Snatch
5-3-3-2-2-1-1
35# – 40# – 45# – 45# – 50# – 55# – 60#
Thanks for the coaching Kevin! I felt a difference right away. Also, that was a lot more weight than I had planned on 😀 felt good!
2 min in Superman hold
Unbroken
WU x 2
Group WU
Hang Power Snatch
5-3-3-2-2-1
65#-85#-95#-115#-115#-125#
2min accumulated in Superman Hold
2 min unbroken
Hang Power Snatch
5-3-3-2-2-1-1
45-50-55-65-75-80-85-90-95-95#(PR!)
Accumulate 2 Minutes in Superman hold.
Time – 2:30
Hang Power Snatch
5-3-3-2-2-1-1
#35-40-45-50-55-55
Accumulate 2 min in a Superman Hold
2:03 ( not a typo, arms gave out 1:40 into it, 3 sec break)
Hang Power Snatch
5-5-3-3-2-2-1-1
#15-15-25-25-30-30-35-35
Accumulate 2 mins in bar hang
2 min unbroken.
Thanks Kevin! 🙂
Hang Power Snatch
5-3-3-2-2-1-1
65 – 95 – 115 – 125 – 125 – 135 – 145 (f) – 135
…tells me I have to get in a practice these a bit more.
Accumulate 2 mins in bar hang
2 min unbroken.