Monday, 070615

7K0A7442

 

Molly Abgarian 

am:
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees
Opens Comp Phase 
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
20 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees

 

11 thoughts on “Monday, 070615”

  1. Patrick Swett

    A. 3rm push press + 2×3 @ 90%; 205# + 185#

    B. Back squat cluster; 325# x 1.1.1.

    C. Running clock
    (only rested 3:45 between)
    C1- 7:45
    C2- 7:00
    Total clock- 18:30

  2. Had a great weekend competing, didn’t go as well as I would have liked but learned a ton. Posterior chain is smoked and buddies wanted to hit a partner WOD so we modified.

    A. SJ 3RM from back rack- 275#
    B. 3 RFT
    400M Sandbag run 40#
    20 Thrusters #95
    40 cal Air Dyne
    20 Burpees (we did 30 first round by mistake)
    16:03
    C. HS walk practice

  3. Madeline Senkosky

    AM 
    A. 1:53 lowest/1:56 highest. Most were 1:53
    B. 187
    C. Done at 99-121
    Gymnastics add on
    Then
    PM 
    A. 165
    B. Ended at 242. Saving back still. It’s better but tender. Just putting heavy weight under me.
    C. 19:18 total time. Part a (with ten mus) 9:58. Part b 4:20. I think my gymnastics am killed my muscle ups. But all for good reason. 

  4. Tasia Percevecz

    Row repeats: 1:54.2, 153.0, 153.5, 153.2, 152.8, 153.1, 152.9, 151.3.

    Split jerk triple: 200#

    push press triple: 165#

    back squat cluster: 253#

    Wod part a: 4:47
    wod part b: 5:04

    gymnastics add on:
    10 pbar hspu
    100m run
    20 3″ deficit hspu
    200m run
    30 strict hspu
    300m run
    40 hspu
    Took me 16:34 (Chase crushed me!)

    endurance add on:
    400m run
    100m sled push(25# on both sides)
    Rest 2/1 x5
    Times were: 2:38, 2:30, 2:30, 2:25, 2:22 (BP crushed me as well! lol)

    BP took a little bit of my soul today and it was awesome! So much fitness!

  5. mickey kilmartin

    A-Sj 300#
    B-pp 250# (long progression Im assuming here so may have gone little light)
    C-bs 360
    D- GG qualifier-331
    Ok with this post strength work
    E- oh walks done worked up to 225 from ground
    F- EMOTM 10- 4 mus
    G- back extension with barbell 3×10

  6. Pm session with Lynn:

    A. Split Jerk – 3RM (173# or 183# can’t remember if I hit 183# for 2 or 3)

    B. Push Press – 3RM (153#)

    C. 3 Rm Back squat (215#)

    D.
    90′ hs walk
    10 thrusters (93)
    60′ from rack walking lunge
    10 thrusters
    30′ oh walking lunge
    10 thrusters
    (6:54)

    E. 2 mile run @70-80%
    (20:24)

    First session:
    A. 500m Row x 4; rest 3 min between: averaged at 1:56

    B. Clean Grip Overhead Walk x 30’ : 173#

    C. Running clock
    25 strict hspu
    15 muscle ups
    10 thrusters (185/123)
    (8:44) -no bueno ????????
    rest 5 min
    5 rds
    5 front squats 185/123
    10 bar lateral burpees
    (5:49)

  7. A. Push Press 3RM + 2×3 @ 90%
    70kg/154lbs – 10kg PR since September! Failed 75kg
    Drop Sets: 63kg/138lbs

    B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this
    110kg/242lbs – Lower back started to pinch. Stopped.

    C. Running Clock
    WOD Part A – 5:26
    WOD Part B – 5:50
    TOTAL: 15:50

  8. A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.

    B. Split Jerk 3RM + 2×3@90%
    -130 not impressive 

    C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
    pm:
    A. Push Press 3RM + 2×3@90%
    -120
    -DS @108

    B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
    -200

    C. running clock
    25 strict hspu
    15 muscle ups
    10 thrusters (185/123)
    -2:49
    rest 5 min
    5 rds
    5 front squats 185/123
    10 bar lateral burpees
    -4:45
    Total time: 12:34

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