Sunday OG

7 thoughts on “Sunday OG”

1. John Gunn

   July 19, 2015 at 11:57 am

   Yesterday’s hang squat snatch really made me realize my weakness staying stable coming up from the bottom of the squat, so today was…

   Pause overhead squat x3 (3 sec pause)
   45-65-75-80

   Hang squat snatch x2
   65-75-80-85
2. Kevin Mack

   July 19, 2015 at 1:20 pm

   Strength – 2RM Hang Squat Snatch (5 min)

   95 & 115#

   AMRAP in 11 min
   500m Row buy-in, then with remaining time:
   10 Power Cleans 95#
   30 Double Unders
   10 Shoulder to Overhead
   15 Box Jump Overs (24″)
   10 Ground to Overhead

   Completed 1 round and 6 Power cleans.

   Waited 20 minutes and did it again.

   AMRAP in 11 min
   500m Row buy-in, then with remaining time:
   10 Power Cleans 95#
   30 Double Unders
   10 Shoulder to Overhead
   15 Box Jump Overs (24″)
   10 Ground to Overhead

   Completed 1 round and 1 Double under.

   Thanks for coaching, Mario!
   1. Heather S

      July 19, 2015 at 5:13 pm

      You did it twice? You’re a monster Ice Man!
      1. Kevin Mack

         July 19, 2015 at 6:35 pm

         I have no space in it. It’s Iceman! lol
   2. vanessajchampion

      July 19, 2015 at 5:39 pm

      Why on earth would you do this twice in one day!? But good work on the PR haha
      1. Kevin Mack

         July 19, 2015 at 6:34 pm

         Because I could! 🙂
3. Stacey Simpson

   July 20, 2015 at 8:26 pm

   Worked on back squats with John pushing me to go lower and heavier.

   10 @ 15#
   10 @ 20#
   5 @ 35#
   5 @ 35#
   5 @ 40#
   5 @ 40#
   5 @ 45#
   5 @ 50#

   Then a few deadlifts just for fun:
   5 @ 40#

   Most I had lifted for back squats before was 35# in my Fundamentals.