Thursday 180719
*Athletes choice
“Isabel” (power or squat) For Time:
30 Snatches 135/95lbs 55+ 95/65
or
“Randy” For Time:
75 Power Snatches 75/55lbs
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
Compare to May 30, 2017.
Bodyweight 192 lbs
Isabel at 185 time 4:56
Rest 5
100 DB snatch at 50 time 4:30
Strength
65-70-75-80-85-90-95-100
“Randy”
6:16 (PR is 5:30.. not sure what happed today).
Strength: Squat Snatch
Up to 1@165; f@185 x 3
Probably could have dropped to 175 for a moral victory
“Isabel” Rx’d (all power): 2:35
Rest until 9:00
“Randy” Rx’d: 4:53
First time for both
Strength: Split Snatch
Up to 175#; Failed 190# 5 times
Last year
Isabel (Power): 5:54 (first time; all singles)
Rest 1:00
Randy (Power): 7:55
This year
Isabel (Split): 7:18
Rest 1:00
Randy (Muscle): 14:02
Either 26 or the deadlifts from yesterday hit me like a truck this morning. At least my snatch has improved by 20#.
Strength
Squat snatch: 3-2-1 @ 55-65-70
Split snatch: 1 ea @ 75-80-85-90-95
WOD
100 alternating dumbbell snatches 25#
6:14
Strength: Squat Snatch
Participated. . .failed @ 195# several times before I finally got it.
Failed on #215 a couple of times.
WODs
Isabel (power)=1:51
Rest to 10 minute mark
Randy=4:07
Split snatches up to 145#
Isabel
Made a mockery of this WOD. Started failing at 5th rep. 45# plate split on 15th rep/drop. Called it a day. Should’ve done Randy.
Strength squat snatch
95-115-135-145-155-165-175(f)-175(power)
Isabel RX’d @ 135
6:31
Rest 10-15 min
CompTrain “Death Race”
5 rounds for time
15/10 cal bike / 10 burpees
7:41
Strength: squat snatch
135-185-205-225-235-245(pr)
No misses
Wod Isabel (power)
1:40 (6 second PR)
Nice job, Max on the PR
Strength: did 8 sets of 3 w/ 95# (working on squat snatch form)
Isabel (Power) – 95#
2:46
Great noon class – thanks Breck!
Power Snatch: 6-5-75-85-95-105-115-125(f)-120(f)
WOD: Randy RX 3:37
Strength
65-75-80-85-90-95-100(f)-100(pr)
Randy modified from hang because of knee
5:06
@10:00 min did 50 DB snatches @35
Isabel-3:15
Randy-4:34
Snatch, played around with all 3 variations.
Ended with squat Snatch 175, failed 185
Elizabeth (squat) – 4:31, :14 PR
Good glass Nicole Nice PR Breck, nice to see the old bull still has it!
Ol’ Bull set the standard today!! That bull is no joke!!
Strength Squat Snatches
205, 215f
Isabel rx squat snatches
Time=4:18pr
100 DB MRx
9:48
Really the only one of three my knee would let me do.
Squat snatch
3@65#
2@75#
1@85#
1@95#
1@105#
1@115# (ties pr)
Fx2@120#
Fx1@120#
Power Isabel w/75#
4:57
6:24 last year
Needed to stay light on snatches d/t nagging low back strain.
* WODs:
Did 100 dB snatches for time rx: 4:55
Rested
Then did “Randy” rx: 6:45
3 @ 95 TNG
3 @ 105 TNG
2 @ 115 TNG
1 @ 125
1 @ 130
Failed 135
Randy RX: 2:59
Rested – 10 Minute Mark
Isabelle RX: 5:01
Squat Snatch
Worked up to 185# and stayed there practicing (some misses but most good)
“Isabel”
As Rx’d with squat snatch
Time: 2:49 (PR)
Rest until clock hits 10 minutes then:
“Randy”
As Rx’d
Time: 4:58
Squat Snatch up to 175#(PR)
—-
Isabel RX – All Squat
6:31
Started Randy RX @ 10:00
7:36
Tough Day!!
Strength:
Right shoulder was bothering me. Worked on dumbbell snatches.
Alternating dumbbell WOD (45lb):
9:05
9:30am class
Squat Snatches
3@105-2@115-1@125-130-135-140(f)-145-150(fx4)-150(PR FINALLY!!!)
“Isabel” rx’d w/squat snatch
3:56 (PR)
12:00 class
10 bench@60%BW (65#)
10 power cleans@95#
10 barbell push ups
10 bar facing burpees
REST 2 min
10 bar facing burpees
10 barbell push ups
10 power cleans
10 bench
1) 1:45
2) 2:06
5:51-2:00rest=3:51
100 barbell bench press for time w/35#=2:28
-30 DU’s
-3 wall walks
-30 GHDs
-3 seated BJ 24′
-60 DU
-60′ handstand walk
-60 military ab mat sit ups
-6 seated BJ
-90 DU
-90′ handstand walk
-90 military ab mat sit ups
-9 seated BJ
time=21:58
Good job on the PR today!
100 db snatch @ 45# (alternating arms)
4:48
———————————————————
@ 7:00:
5 rounds:
10 burpees
15 squats
15 GHD’s
Finished at 17:58
———————————————————
800m run/walk with 55# KB
Power Squat snatch up to 60# – definitely a weakness!!
Isabell with 50#
3:58
Randy – I thought it was 100 power snatches..did 100 with 20# dumbbell
7:23
Great job Lisa! So glad to meet you and get to work out with you!
Congrats to all with these AMAZING PR’s today!!!
Split Snatch 170#
Isabell rxd
4:49 (:44 pr)
Rested till 10:00
100 50# db snatches
Ugly – 8:38
SS up to 165-175f
100 one arm DB snatch @ 65#
12:00
Squat Snatch:
135-155-175-195-205(f)-225(f)-235-245(5 pounds below PR)-255(F)
“Isabel”
As Rx’d with squat snatch
Time: 3:53 First time doing ti!
Rest until clock hits 10 minutes then:
“Randy”
As Rx’d
Time: 4:38