KB snatches, goblet squat, run // Butterfly PU + BS EMOM
It’s been a fabulous Sunday so far. Great day of training. Good big class with lots of happy faces. That’s what I love.
WARM: 10x pushup complex, 10x squat therapy, 10x RDL single leg each, run 400, L-sit hold 0:20 x3 from bar, high knees, broad jumps, dodgeball
10 One-arm DB/KB snatch 35#
10 Goblet squats 53#
2 min. rest
7:38 as written.
Coach didn’t prescribe weights. I actually did my KB snatches correctly today and didn’t bang up my arm or break my elbow. Small wins. However, goblet squats were not fun.
The run was not fantastic with yesterday’s cheat meals still sitting in my stomach. Never again. I mean, it was buttered lobster for lunch, caramel bacon fat popcorn and burger with fries for dinner plus ice cream. A helluva cheat day for me. Normally I don’t go that far. And I don’t think I will again. Too much fat and grease.
12 min EMOM
Even: 8-10 butterfly pull-ups
Odd: Back squat 0:30 for reps @ 85#
Total reps: 134. 10 pull-ups each round and then 12 squats each round except the first, which was 14.
Chris programmed this for me because he’s “sick of reading my tumblr posts about starting a wod with butterfly and giving up on them.” And what do you know, I did 60 butterfly pull-ups. Round one was 8-2 staying on the bar, I just lost rhythm a bit. Then 6-1-2-1. After that I went from 5 to 5 to 4 to 3 max in a row at the beginning of each set.
Not so bad. I think I’m afraid of breaking it up in a wod like that because I feel like it’ll slow me down. But if I can do 5s then jumping down and back up may be faster than kipping. I just have to commit.
The squats were brutal. After 50 goblet squats and running in the wod my legs weren’t feeling it, but I tried to stay consistent.
3x5 hip snatches 35#
"All I want you to think about is dropping your ass like Lauren Fisher." - hubs (picture 😉)
And then mobilze and roll out for 20 min. My hip flexors are out of control. I could almost cry rolling them out.
I’m excited for this week of training.
Btw - had a Matcha latte with almond milk and honey… Tasted like grass. Not a fan. But it was good for me?