Benchmark: “Amanda”

  • October 6, 2014
  • By :
Mean Muggin' Mondays
Mean Muggin’ Mondays

Warm-up
Grab a PVC
10 pass-throughs each in a standing position, ¾ squat and full squat
10 sots press front to back
5 L Pull ups
15 scap Push ups
Run 1 loop
5 L Pull ups
15 scap Push ups
Grab a barbell
5 sots press
5 ohs
5 drop snatch
5 heaving snatch balance

Spend 5 minutes mobilizing overhead position

Oly
EMOM12
Odd- 1 Heaving Snatch Balance
2 Overhead Squats
Even- Rest and complete some upper back maintenance
-They should be relatively heavy sets. Close to your 1RM Snatch

Strength
Back Squat
5-5-5-5- Straight sets

WOD (10 minutes)
“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135,95)

Open- (115,75)

If you do not have muscle-ups, substitute 1 STRICT chest to bar pull-up, and 1 deep ring Dip for each muscle-up

8 Comments

  • biscoe

    10/07/2014 @ 2:32 pm

    oly complex: 195×2, 205×2, 215, 225
    squat: 325×5
    amanda: 9:08 rx

  • Tom Kuchenreuther

    10/07/2014 @ 1:58 pm

    Complex 135,155,165×4
    Squat: 245 3×5
    Wod: 9:07 – #115 9-7-5 and Mu’s 7-5-3

  • Andrea

    10/07/2014 @ 12:04 pm

    Complex up to 155
    Squat: 225-255
    Wod: 10:10rx

    • Andrea

      10/07/2014 @ 12:06 pm

      I don’t totally remember my exact time from the last time we did this but I remember saying it was almost 4x as long as it took Bish.
      So this is an improvement!

      • Jules

        10/07/2014 @ 1:20 pm

        Nice job !!!! Look at how far you have come!

  • Bish

    10/07/2014 @ 11:32 am

    Reg snatch up to 195
    Squat: 295-315
    Amanda: 4:04 (1:20 PR)

  • Mike Quigley

    10/06/2014 @ 7:29 pm

    I’m well known for my mean muggin’! that and making a 195# squat clean look really hard.
    I’m out for a few days – see you at the end of the week.

  • Shane Callaghan

    10/06/2014 @ 3:05 am

    The most photographed man in Southie.

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