Monday, 062215

 
Team Fiternity – #carsonbound 
Regionals Comp Phase

Am:

A. Push Jerk – 5RM + 2×5@90%

B. Back SqT – 5RM + 2×5@90%

C. Strict Press – 5RM + 2×5@90%

*A-C ; building on prior weeks – FINAL WEEK HERE; go big!

D. tgu – 20 reps alt arms 
pm:

A. 4 rds 

3 clean and jerk 225/143-153

6 box jumps (36/30)

12 KB Front Rack Lunges (alt) so 6 each leg (70’s/53’s)

24 HSPU (opens standards)
Opens Comp Phase

A. Strict Press – 5RM + 2×5@90%

B. Back SqT – 5RM + 2×5@90%

*A-B ; building on prior weeks – FINAL WEEK HERE; go big!

C. 4 rds 

3 clean and jerk 225/143-153

6 box jumps (36/30)

12 KB Front Rack Lunges (alt) so 6 each leg (70’s/53’s)

24 HSPU (opens standards)

10 thoughts on “Monday, 062215”

  1. Taylor Domengeaux

    Push jerk
    5rm= 285
    2×5@ 255

    Back squat
    5rm= 390
    2×5@ 350

    Strict press
    5rm= 185
    2×5@ 165

    4 RFT:
    3 c&j (225)
    6 BJ (36)
    12 front rack lunges (185)
    24 Hspu
    = 15:57

    20 tgu alt w/ 50# DB
    = done

    Put a fork in me.

  2. Madeline Senkosky

    Gymnastics add on first
    PM first
    Then AM         
    Am
    A. Push Jerk – 5RM + 2×5@90%: 178 for 4
    B. Back SqT – 5RM + 2×5@90%: 120kg(264)
    C. Strict Press – 5RM + 2×5@90%: 45kg
    *did drops as written.  

    pm:
    A. 4 rds 
    3 clean and jerk @153
    6 box jumps (30)
    12 KB Front Rack Lunges (alt) so 6 each leg (53’s)
    24 HSPU (opens standards)
    19:51

  3. mickey kilmartin

    A- 275
    B- 365 failed so did 335 across
    C- 190
    D- GG qualifier=120
    Ok with this but not my best Im sure. Legs were toast after strength work. Bar cycling was inefficient to start but got better later in wod. Probably have 11 rounds in me on a good day not post strength. But no excuses told myself only doing these wods once for fun not stressing on it.

    E-20 minutes
    Odd rope climb
    Even 2 tGU 55#

  4. Right shoulder wasn’t feeling right so been taking it easy on overhead work since Fri.

    A. BS 5RM- 345# 2×5 @ 310#
    B. For time- 30 Power clean 135#, 10 alt. pistol, 30 DU
    20 Power cleans #155, 10 Alt Pistol, 30 DU
    10 Power cleans #185, 10 alt pistol, 30 DU
    = 10:09
    D. Shoulder rehab; accessory work

  5. A. Push Jerk – 5RM + 2×5 @ 90%
    77kg/169lbs – PR! 2kg more then last week
    Drop: 69kg/152

    B. Back SqT – 5RM
    112kg/146lbs x 4 – failed last rep.

    C. 4 Rounds
    3 Clean and Jerks @ 153
    6 Box Jumps (30)
    12 KB Front Rack Lunges (alt) so 6 each leg (53’s) – unbroken
    24 HSPU (opens standards) – shoulders, woah baby!
    TIME: 22:36 – need faster transitions and to stop fussing around with my knee sleeves etc

    D. Mile trail run

  6. A. Strict press Up to 5×135, 5×122.5, 5×122.5
    B. BS 5×295, 5×265, 5×265. not even close to PR – but felt like 5 tons (GG yesterday – 103, masters 40+), so didn’t push it.
    C. 4 RFT: 29:38 with 3 CJ, 6 BJ 36, 12 lunges 53KBs, 24 HSPU. Slow and steady HSPU – mental win to do that many.
    D. Still sweating 2 hrs later.

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