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12.12.27 Thursday

27
Dec

12.12.27 Thursday

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WWI Has started to fill up did you register?

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Coaches Rant:

Weather is weather is weather. We closed down yesterday and possibility saved someone the headache of an accident, weeks of non-training and the opportunity for you to let that sweet feeling of remorse settle in as grandma’s cookies eagerly await you on your counter. Do yourself a favor and eat every single one of them right now or throw them away. Grandma will never know the difference. Unless you choke on a cookie, then she will feel bad or not!? I guess it really just depends on your grandma. Either way you’re in for an awesome time.

I was going to reprogram yesterday’s workout today but I thought about how boring that would be, so I didn’t. You can do it on Saturday. Also RX+ lifting will be programmed today and the remainder of the week. also I lost count on the 50days HSPU…faQK

Lifting Points:

“Heavy” vs “RM”:

Similar to the heavy single would be multiple reps with the “heavy” notation, e.g. heavy 3. This simply means taking the exercise up to the heaviest set of 3 reps you feel you’re able to do that day.

RM stands for “rep max” and means you’ll take the exercise up to a maximum weight for the prescribed reps, e.g. 3RM, 5RM, 1RM. If percentages follow an RM prescription, they are of that day’s RM, not of the athlete’s current 1RM. For example:

3RM, 90% x 3 x 2

This would mean taking the exercise up to a max weight for 3 reps, then doing 2 more sets of 3 at 90% of that maximum weight.

RX
Hang Snatch – 3RM, 95% x 3, 90% x 3
Snatch Segment Deadlift (1” off floor, knee / 2 sec pause) – 4RM, 95% x 4, 90% x 4

Rx+
Block Snatch (mid-thigh) – 3RM, 95% x 3, 90% x 3
Floating Snatch Pull – 5RM, 95% x 5, 90% x 5
Snatch Segment Deadlift (1” off floor, knee / 2 sec pause) – 4RM, 95% x 4, 90% x 4

WOD:
1000m row
then 2 rounds of
25 thrusters 45/33 or 75/53
25 wallballs 20/14
25 Burpees

2 Responses

  1. Erik

    Hang Snatch – 135 lbs. x 3

    WOD:
    1000m row
    then 2 rounds of
    25 thrusters (75 lbs.)
    25 wallballs (20 lbs.)
    25 Burpees

    20:50 Rx+