Friday, 021216

  

Competition :

Am

A. Power Clean + Hang SqT Clean + Push Jerk + Split Jerk; build to max for the day in 18 min

B. Front SqT – bottom up, to heavy triple in 15 or so min 

C. 1350m Row x 2; rest 1:45 ; both 90%+ efforts 
Pm: 

A. 21-18-15-12-9-6-3 reps for time of:

95/63. thrusters

bar facing Burpees

rest 1 min when done, 

then 15 min to hit max clean and jerk 

Rest 1 min transition to bike 

directly into 5 min max calories on the bike 

B. Recovery ; flush system and focus on CO Symmetry protocol 

Performance :

A. Complex

B. Workout from pm

7 thoughts on “Friday, 021216”

  1. Warm up per Chase:
    1k row @ 2:10
    4 Rounds:
    12 cal bike (200 w)
    60′ jog
    7 air squats
    5 push ups
    3 burpees
    3 Rounds (empty barbell):
    5 DL
    5 HPC
    5 Strict Presses
    5 WB (14#)

    Am:
    A. PC+HSC+PJ+SJ Complex: 85kg/187#
    B. Bottom up Front Sqt triple: 85/187# (really not good at these 🙈)
    C. 1350m Rows (1:45 rest):
    5:20.4- 1:58.6 pace
    5:31- 2:02.5 pace

  2. Joshua Rosenthal

    One Session
    a. P. Cln + Hng Sqt Cln + P. Jrk + Splt Jrk .. build to 165
    b. Metcon 21.18.15.12.9.6.3 thrusters at 95, bar facing burpees: 19:28
    rest one minute
    c. 15 minutes max cln + jrk, 185
    longer rest than prescribed waiting for bike
    d. a. bike 5 minutes – 72 cal (must be a pr as I’ve never been on the bike for five minutes)

  3. Sorry for the absence all week. I have been fighting a virus. First day back today 💪🏻.

    AM:
    Warm-up:
    1k row

    4 rounds: (of the following)
    15cal bike
    60′ jog
    7 air squats
    5 push-ups
    3 burpees

    3 rounds:
    5 DL
    5 HPC
    5 presses
    5 wall balls

    A. Complex
    -137 (missed the split jerk after two attempts on push jerk)

    B. Front squats (bottom up) x3
    -160

    C. Rows: 1350m x2 w/1:45R
    -4:38.7
    -4:36.1

    PM:
    Part1
    -8:57
    Part2
    -315
    Part3
    -89cal

  4. A. Warm Up of:
    4 Rounds:
    12 Cal Ski Erg
    7 Air Squats
    5 Push Ups
    3 Burpees
    3 Rounds:
    Empty Barbell
    5 Deadlifts
    5 Hang Power Cleans
    5 Strict Press
    5 WB 14#

    B. 1350m Row – completed

    C. Metcon – slower in thrusters; cautious of back. Super tight but got through it – 10:56
    Clean: 175lbs – power cleaned, jerks felt great. Stopped due to back tightening once weight was deloaded/released after jerk
    Bike: 57cal

    D. Rolled out
    3×6 DB Strict Press – 25lbs
    3×6 DB Rows – 45lbs

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