S+C Thurs and Sat

Thursday

3x8/1 min

Front Squat

Christine 50

Sam 145

OHS

Chistine (OH Lunge 4/leg) 45

Sam 70

Sunday

3x8/1min

Whip snatch

Christine 45

Sam 100

CG Snatch

Christine (3x3) 65

Sam 120 (8, 8, 6+2)

Melanie, Chris and Jason: Sunday

3 rounds of:
5 glute ham raises
10 second handstand
10 hollow rock
skin the cat

5 rounds:
5 per side KB cleans (25# / 53#)
5 goblet squats (25# / 53#)
5 pushups (alternating narrow stance and wide stance)
3 chest to bar / max height pullups / Mel - 3 ring rows
2 20 yard sprints

Melanie: Saturday

3 x 8 with one minute rest of:
55# press
55# power curls

4 x 25 crunches with feet trapped
4 x 5 knees to chest. When I do these I pull up on each rep with the aim of working towards a pullup.

Melanie: Thursday

3 x 8 with one minute rest
25# whipsnatch
25# clean grip snatch
4 x 5 knees to chest

Sam and Christine Tuesday

3x8/1 min

Press

Christine 45

Sam 115

Power Curl

Christine 45

Sam 105

Melanie: Tuesday

3 x 8 with 1 minute rest of:
55# front squat
45# OHS. I lost my balance on the last rep of the last set and had to bail. That said, these felt stronger than before. I have adjusted my stance to have my feet not turned so far out and felt more stable.

3 x 1 minute plank

Melanie: Sunday

Sunday workout at Jason's. I did not do all of the running.

The WO was:
Run ~1/2 mile
10 DL @ 135 men / 95 women
1 clean 3 press @ 135 men / 65 women (I think Di did more)
15 airsquats

I did two rounds as prescribed and did final 3 rounds without run and with the DL just at 65.