Don’t Drop It Like It’s Hot

  • November 1, 2013
  • By :
Shoulders Back - Pulling Under the Bar
Shoulders Back – Pulling Under the Bar
movember
Happy Movember!

Warm Up
5/3 bar muscle ups
Run a loop
5/3 bar muscle ups

With an empty barbell
6 Drop Snatch
6 Alternating OH Lunges
6 Tall Snatch
6 Alternating OH Lunges
6 Full snatches

Oly
1. Power Snatch EMOM:10- 3 reps-75%
2. Split Jerk 5×2@80%

WOD
4 Rounds
10 Overhead Alternating Lunges (155,105)
5 Bar Muscle-ups

Regional (135,90)
Open (115, 75); sub 3 chest to bar pull ups for each muup

8 Comments

  • KFP

    11/01/2013 @ 3:42 pm

    worm up: sort of did it
    Snatch: 115
    split jerk: did 2 at 175 then that was it.
    WOD @ 115 and im still doing it…..

  • KFP

    11/01/2013 @ 3:42 pm

    worm up: sort of did it
    Snatch: 115
    split jerk: did 2 at 175 then that was it.
    WOD @ 115 and im still doing it…..

  • Stafford

    11/01/2013 @ 12:52 pm

    Warmup done with c2b to loosen shoulders

    Snatch @ 117. Felt really good this morning and form felt very consistent

    Split jerks @ 175.

    Wod @ 115. Bar muscle ups with 2 blue 1 red band.

    First bar muscle ups today!
    Now I have a good starting point to progress from.

    Thanks Beretta for the help with getting these today.

    • kara

      11/01/2013 @ 2:52 pm

      that’s awesome! nice work!

  • Stafford

    11/01/2013 @ 12:52 pm

    Warmup done with c2b to loosen shoulders

    Snatch @ 117. Felt really good this morning and form felt very consistent

    Split jerks @ 175.

    Wod @ 115. Bar muscle ups with 2 blue 1 red band.

    First bar muscle ups today!
    Now I have a good starting point to progress from.

    Thanks Beretta for the help with getting these today.

    • kara

      11/01/2013 @ 2:52 pm

      that’s awesome! nice work!

  • Tom Kuchenreuther

    11/01/2013 @ 11:44 am

    First AM Burnt Toast… (NOT BAD) (see picture)

    1. 95#x7 115×3
    2. 135/155/175×3

    WOD: 115# and 3 Bar Muscle-ups per round – 9:48

    Happy Friday πŸ™‚

  • Tom Kuchenreuther

    11/01/2013 @ 11:44 am

    First AM Burnt Toast… (NOT BAD) (see picture)

    1. 95#x7 115×3
    2. 135/155/175×3

    WOD: 115# and 3 Bar Muscle-ups per round – 9:48

    Happy Friday πŸ™‚

Comments are closed.

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