Hero workout...that is a benchmark as well...
Warm-Up
EMOM x 15 ~
1 = 20-40 D/U
2 = 2 Spidey & Reach + 5 Push Ups
3 = 15/12 Cal Row
4 = 10 Dowel OHS
5 = 15 Russian KBS
-------------------
2 Sets ~
3 Walkouts
7 SLOW BB OHS
-------------------
Snatch-Grip BB WU
------------------
SNATCH
EMOM x 12
1-3 = Snatch Complex (Snatch Pull + Hang Squat Snatch + Squat Snatch)
4-12 = 1 Squat Snatch (climbing)
-----------------
BACK SQUAT
3 Rnds of
3 Reps
2 Reps
1 Rep
~ 2 Reps of Rnd #1 is your 3-Rep weight for Rnd #2, and the 1-Rep from Rnd #1 is the 2-Rep for Rnd #2...etc...
So it should look like this...
3@100, 2@115, 1@135...3@115, 2@135, 1@155...3@135, 2@155, 1@175
JT
21-15-9 For time (15min Cap)
Kipping HSPU
Ring Dips (may kip if needed)
Push Ups
Johns ~ 13:14 (mod HSPU, Chair Dips)
Daliege ~ 14:20 (mod HSPU)
Schutz ~ 13:35 (mod HSPU)
tb ~ 12:51 (HSPU = 12-9 / 5x3's / 4-5 / Rings = 8-7-6 / 6-5-4 / 4-3-2 / Push = 3x7's / 3x5's / 9)
We have not done the Snatches or Back Squats for a few weeks now...I have to look at this and do some strength...but do not like getting to 1's...
I'm not a big proponent on singles, let alone reps below 5 myself. So I adjust the weights to a lower poundage. For example. Current max squat is 245. Generally I will use 225 or 205 as my guide, depending on the reps. It makes a difference for me. I still do the lower reps but I have much more control and feel with a lighter weight. Growth and strength comes in all forms. Speed, with a heavier weight. Or time under tension (slower), with a lighter weight.
ReplyDeleteYup... I need to get back to that...
ReplyDeleteBe smart for what WE need...there is no cookie cutter WOD that is great for everyone... We know our strengths & weaknesses and need to keep them in mind... Not avoid them, but be SMART in workouts!
9:19 (hspu=12-9/5-5-5/5-4 bar dips=7-7-7/5-5-5/9 ring push ups=12-9/8-7/9
ReplyDeleteW. Lubeck 7:10 (rx- he crushed it)