A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week
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A1 95,105,105,110,110,115
A2 95,135,155,135,155,170 *PR By 20 LB
Started too light on A2, but my BP has historically been week, and havn’t done a 1RM for a long time and my previous best was a pathetic 150 so I was very happy with my numbers today. Almost to my BW (180). May have gone heavier if I had a spotter.
B 185
C1 25,30,35
C2 Round 1: 5,3,2,3,2
Round 2: 5,5,5
Round 3: 5,5,5
Note on the GHD Raises, these were VERY hard, and after watching the video, and meeting Surrey just before the WOD to go over them, i’m confident I was doing them right, but DAMN, they are not easy!
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