*Gym will be open tomorrow from 10:30-12. It’s OG style, so come work on anything you’d like to not suck at!
Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you don’t know the difference, you really need to get in today.
2-2-2-2-2-2-2-2-2-2
Compare to June 23/15
Cancel my open gym I’m coming to the 10 class .
Done
3.5k run
22:12 min
Still a way to go to make up for 5 week layoff.
Little by little, but your heading in the right direction. Way to go.
Thanks Ron.
Snatch 10x2reps
100-110-120-130-140-150-160-170(PR)-180(nope)-140
Established a 2RM at 170, couldnt quite get 180 (failed 2 attempts on first rep), finished on 2 solid-ish reps at 140.
Looked good Mario, really fast on the landing too.
Hang Power Snatch x2reps
15# – 35# – 35# – 35# – 45# – 55# – 55#
Failed at 60# a couple times. No PR today.
Great mechanics as always. PR is just around the corner.
Hang Power Snatch x 2
95-95-105-105-115-115-125-125-135×1(f)-135×1(f)
Did a lot of technique work today. With better technique probably would have got the last 2 also. Next time 🙂
Thanks Ron!
Your lifts are getting better every time Del. Your hard work will pay off soon.
WU + MOB
OG
DU Practice
1500m Row
Tabata with Chris K.
KBS (35#), Abmat Situps, Ring Rows & Slamball (50#)
Class
Hang Snatch practice
55-55-60-60-65-65-70-70-75-75#
Cashout; 100 Russian Twists with 10#
Thanks for the class & time Ron!
Lots of effort put in today, and it shows. Super that you got some cashout work done.
Open Gym
WU & MOB
60 Side step ups (30 each leg in sets of 10) on 24″ box with 45# sandbag on shoulders
Front rack step ups to 20″ box – 5x each leg 45#,65#,85#,95#,105#, 115#
4 Min Tabata with Christie – 2 rounds of KBS 50#, GHD situps, Pull ups and DBall OTS 100#
Class
Group MOB
Snatch practice – Hang Snatches 2X ea of 65#,85#,95#,115#, 125# (Terrible form). At Ron’s suggestion, dropped back to 95 and focused on form for 10 more reps (5×2)
Snatches 3×2 @ 95#, 5×2 @ 115#
Total of 50 pullups, working on kipping, again with coaching from Ron. Thanks!
Then a planned 32km bike ride. Tore a valve stem at the 14km mark so it ended up being 14k cycling, 14km walk/jug pushing a broken mountain bike back to where I left my truck……
Gonna be a slow evening.
Very impressive today Chris, you progress is going fast with all your attention to good form and mechanics.
OG
MOB WU Shipping practice
Power Cleans x5
85-105-85
AMRAP 10 Mins
– 50 singles
– 10 box jumps
– 5 power Cleans
Score: 4 rounds and 5 box jumps
Cashout 400m run