Tabata - Bottom to top and Snatch Balance

Thursday: Bottom up Tabata drills

20 second work, 10 seconds rest

8 rounds of bottom to top squats, resting in bottom of squat
Rest 120 sec
8 rounds of push-ups, resting in plank
rest 120 sec
8 rounds of sit-ups, resting in the up position
rest 120 secs
8 rounds of sprints/runs
Done.

I didn't count my reps. Just did the most I could. I know it sounds easy, but if you haven't tried Tabata drills, they are a burner. Only good thing was their wasn't pull-ups!


Friday was a skill development day.  Worked on Snatch Balance as part of the Snatch progression.  


Followed by moving over 1500 lbs of weights from Chris' garage to the trailer then from the trailer to the new box.  Workouts start Monday!

jp

Tuesday to Thrusday

Tuesday we did Squat Balance practice/technique with some L-Sits.

Wednesday I spent two hours raking the lawn

Thursday -

Standard Warmup (3x10 of Pulls, Push, Sits, Dips, Squats)

Reverse Fran

9 Thrusters at 95#
9 Pull-ups
15 Thrusters
15 Pull-ups
21 Thrusters
21 Pull-ups

Time: 12:46 :(  Regular Fran is a bear, but reversing the order (9-15-21 vice 21-15-9) means you were already gassed by the time you got to the long set.
  The time is a full minute over by best normal Fran time.  Grrr!

We did some more L-Sit practice for a cash out.

jp

Snatch Balance

Today was a long warm-up and then

Snatch Balance at  3-3-3-3-3-3-3

I did the following weights:

45-50-55(F)-50-50-55-60

Then I did one at 65 for good measure.

The Snatch is a very complex lift, I like that we break it down to the Balance for the top half.

jp

A few days catch up

I was out ill on Monday, didn't make it to the gym.

Tuesday I did my best with the Snatch Balance

35 - 45 - 50 - 55 - 60 (F) - 50 - 50

This was an odd work out.  I need to skill work better.

Wednesday was a rest day and we worked on Muscle up progressions and some double unders.  Getting a sharp pain in my right chicken wing for some unknown reason.

Thursday is filthy fifty.  Oh Joy!

jp

WOD - Power Snatch, Snatch Balance, Overhead squat

As Rx:
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps


As Completed in basement


three rounds for time of 
45 # Power Snatch, 7 reps
45# Snatch balance, 7 reps
45# Overhead squat 7 reps


Time: 9:10


Some how I missed the number of overall rounds and only did three...  My bad.  Also scaled the weight to the bar as I am not uber comfortable with the moves on my own...


jp