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Thug Fit E-mail

Strength:

Power Snatch 5-5-5 (75/80/85%)

Add 5-10# from last cycle

Newbies find 5RM for day and perform all reps from the hang position.  Do not sacrifice form at all.

WOD:

3 rounds of...

10 single arm DB overhead lunge
10 rolling superman sit-ups

Daily Challenge: straight leg raise and hold, get 60 seconds each leg

Post loads for power snatch and time for couplet to comments.

 

 

 

 

 

if you see this man in the gym make sure you show him respect.  Word is, he was leader of a notorious street gang from the Bronx called, "Thug Fit".  I'm pretty sure he carries a gun, so don't make any wrong moves in his presence...
Comments
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Justin Boeckman   |July, 28 2010 - 8:12 am
avatar Strength: Power Snatch 5-5-5

95-115-135, trying to find a good rep count. Couldn't do 135 5 times.

WOD:
3 rounds of...
10 single arm DB overhead lunge (ea)
10 rolling superman sit-ups

4:35 w/ 25# lunges were slow for some reason
shanna lakin  - ps/ugh   |July, 27 2010 - 3:33 pm
avatar PS 65-70-75

OHS (heavy single) 123

and then drew talked me into this stupidity...

10,8,6,4,2
thrusters 63#
pullups
10->1
hang clean 63#
burpees
10,8,6,->1
deadlift 95#
box jumps
24.02
Jarred Smith  - Thug Fit   |July, 27 2010 - 10:04 am
avatar Strength: Power Snatch 5-5-5 (75/80/85%)

95-110-120

WOD:
3 rounds of...
10 single arm DB overhead lunge (ea)
10 rolling superman sit-ups

3:53? w/ 25#
Kristen Dolf  - thug fit   |July, 27 2010 - 8:14 am
avatar power sntach: 73, 75, 83
** this was my first time to lift in 4 months..and I had NO pain! Super excited!!

WOD: 3:40, 15#
Wes Knight  - Thug Fit   |July, 27 2010 - 8:14 am
avatar Strength: Power Snatch 5-5-5
45-65-85 (PR...because I had no 5RM)

WOD
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

6:10 with 20# DB
Tyler Azevedo  - Power Snatch; Thug Fit   |July, 27 2010 - 7:32 am
avatar Strength: Power Snatch 5-5-5
85-95-105 (PR...because I had no 5RM)

WOD
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

5:00 with 20# DB
Brice Collier  - Brice   |July, 27 2010 - 7:24 am
avatar Strength: Power Snatch 5-5-5 (75/80/85%)

155-165-175

WOD:
3 rounds of...
10 single arm DB overhead lunge (ea)
10 rolling superman sit-ups

3:28 w/ 30#

It is nice to be back. I missed you guys
Daniel Mayfield   |July, 26 2010 - 9:56 pm
avatar Hell-in : 1200m run, 63 kb swings (used 40#), 36 pullups, 800m run, 42 kb swings, 24 pullups, 400m run, 21 swings, 12 pullups: 20:24

Immediately following, establish 1RM Push Press: 175# (could have used more but I was in traditional gym and didn't wanna drop weight)
David Penland  - P S L   |July, 26 2010 - 9:45 pm
avatar PS - UGLY FORM - 95-100-100

WOD: 20# OHL - 4:31
Adam Borders  - Thug Fit   |July, 26 2010 - 9:35 pm
avatar Power Snatch: 75-95-100 Shared the bar with Muse, he made me go heavy!

WOD: 5:10 25#
Jared Muse   |July, 26 2010 - 9:40 pm
avatar That's what she said.
Lindy Lou  - Thug Fit   |July, 26 2010 - 9:32 pm
avatar Power Snatch 5x5: 53-58-63(F)
My form was terrible! The only way I could have done it worse was if I had started with my toes. Resorted to empty bar practice.

WOD:
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

Time: 4:57, 15#
I liked the sit-ups, but I owe Coach Drew some burpees for not following instructions the first round.

Power Snatch Practice afterward. Thanks, Cole, for helping me out.
Karen Brown  - Thug Fit   |July, 26 2010 - 9:14 pm
avatar Strength: Power Snatch 5-5-5 (75/80/85%)

43-53-58

WOD:
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

5:02 w/ 10#

Daily Challenge: straight leg raise and hold, get 60 seconds each leg
Charles Te   |July, 26 2010 - 8:39 pm
avatar Strength: Power Snatch 5-5-5 (75/80/85%)
55-75-85 (wrist still hurts)

WOD:
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

4:52 w/ 25#

Daily Challenge: straight leg raise and hold, get 60 seconds each leg
kim sullivan   |July, 26 2010 - 8:32 pm
avatar 43-53-63 really worked on form so not too heavy
wod: 15# 4:10
single leg holds: 60 seconds per leg
TIA JOHNSON  - Thug Fit   |July, 26 2010 - 7:02 pm
avatar Strength: Power Snatch 5-5-5 (75/80/85%)

63-68-73

WOD:
3 rounds of...
10 single arm DB overhead lunge
10 rolling superman sit-ups

4:32 w/ 20#

Daily Challenge: straight leg raise and hold, get 60 seconds each leg
Laura Rankin   |July, 26 2010 - 12:22 pm
avatar Power Snatch--5-5-5--75/80/85%--63-68-73#

WOD with 15# DB (10 per arm each round)--5:47
Tom Russell  - Power Snatches; Lunges   |July, 26 2010 - 8:19 am
avatar Strength: Power Snatch 5-5-5
75-85-95

WOD: overhead lunges seem to hit everything. Fun time at 0600. Thanks, Shanna.
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