OHS and Pullups

Monday 17.11.14

Strength A:

  • 2x snatch grip deadlift + 2x hang snatch + 1 OH squat

Strength B:

@ 40-50% of A

  • B1: snatch into 8 UB OH squat // rest 20 sec; then
  • B2: snatch into 7 UB OH squats

— repeat 4x (for a total of 60 reps)


RX version (10 min cap)

  • 50 pull-ups for time:

— everytime you break: 25 air squats

FF Version (10 min cap)
5 rounds:

  • 15 ring rows
  • 25 air squats

Post reps, loads and times to comments.

Sharing is Caring ;)
  • Fee says:

    A: 35KG – then failed 40kg – not sure what happened there
    B: 25Kg – this was good. I like!
    C: FF version – finished, not sure what time though, because we were shunned to the back room πŸ™

  • David N says:

    A: 50KG (30,35,40,45,50)
    B: 30kg (60 OHS)
    C: 8:54 (10,10,7,7,9,8)/125 Squats

    That’s a lot of Squats.

  • Sharon Simonsen says:

    A. 35kgs
    B. two rounds at 25kgs, was fun until my sore calf got too tight again
    C. FF but subbed squats for step ups onto 20inch box, finished in 8.40

  • Kathleen says:

    A: 40kg, then some single snatches at 45kg
    B: 25kg
    C: 2:50 rx with 50 squats (15, 15, 20)

  • Ray Simonsen says:

    Worked with Dave N this morning. πŸ™‚

    A: 55KG (30,35,40,45,50, 55)
    B: 30kg (60 OHS)
    C) 6:2x (Can’t quite remember) FF – 5 Round Ring Rows and Squats.

  • Steve-o says:

    A) got 50kg before my wrist played up.
    B) 1 set at 30kg, the rest at 35kg – need the constant reminder to stay on my heels!
    C) 3:31 rx – 20, 15 then a really hard 15!

  • Craig W says:

    A. Hit 80kg for the complex, felt better the heavier it got. Managed to hit some good catch positions (yes I nodded!)
    B. All completed at 50kg
    C. Two sets of 25 reps so only had the one set of 25 air squats!

  • A; 72kg for the complex – felt so got I went for a 1RM and got a 2kg PR. 82kg, and was underneath 85 several times. No Bingo tho.
    B: 5:08 – Didnt really think my butterflies were on the ball today – but I had decided to spice it up before I started – waited til the 10 mins was up then restarted with 10 muscle ups with a 50 squat buy-in for coming off. 6:36.

  • KJ says:

    Am under strict instruction to have no impact movements (after a calf muscle tear.)
    So worked on my strict press in open gym this arvo. Previous 1rm was 52kg. Came in pumped to smash out a 55. Got 57kg πŸ˜‰ ….happy with that.

  • TessaW says:

    A: 50kg. Felt good so probably would have gone for more of we had time.
    B: worked at 30kg. Just above prescribed but felt like the right weight. Plus that’s what Ben M was doing πŸ˜‰
    C: FF option. Finished 7:47 or thereabouts

  • Karl Buchhorn says:

    80kg for the snatch complex

    3 sets @70kg OHS

    2:28 (15,15,20)

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