Monday, 121415

  
Michelle with 400lb Deadlift PR!
Am:

Men

A. Power Clean; 1RM + 2×3 @83-85%(control your feet!)

B. Push Jerk to 1RM + 2×3@ 85%

C. Push Press 2RM + 1×2@90%

Woman

A. Power Clean – 3RM + 2RM

B. Push Jerk – 3RM + 2RM

C. Push Press – 4RM + 1×4@90%

pm

A. 5 rds 

500m row 

35 double unders 

15 box jumps 24/20 * step down

15 c2b Pullups 

10 burpee touch’s 

Rest 4 min 

10 thoughts on “Monday, 121415”

  1. A. PC- 3RM: 165, no 2RM (170×1.f twice)
    B. PJ- 3RM: 150, no 2RM (155×1.f but that’s a recent 1rm)
    C. PP 4RM: 130
    D. 5 rnds (all as written except strict PU for CTB shoulder icky)
    4:14, 4:16, 4:05, 3:54, 3:49, total 36:18
    *DUs sucked at the start then in last 2 rnds

  2. AM:
    A. PC 1RM
    -139
    + drop sets

    B. Push jerk 1RM
    -145

    C. Strict x2
    -100
    -105 missed the double

    PM
    A Wod
    -3:21
    -3:32
    -3:40
    -3:43
    -3:20

  3. Brandon Petersen

    1st day back with fitness. Have worked out about 3x in past 30
    Days so…. This was a rough one.

    A. Power Clean – stayed light and worked the bar for volume today.
    176×5. 187×3. 198×3. 220×3 231×1 242×1 253×1. 198×3 X 4 sets

    B. Power clean + push press
    155 – PC + 5 PP
    176 – PC + 5 PP
    187 – PC + 3 PP
    198 – PC + PP X 3 sets

    C. 5 rds Comp wod
    Total time 34:47
    Rounds….
    1. 3:22
    2. 3:37
    3. 3:46
    4. 4:03
    5. 3:59

    D. Crossover symmetry work + some
    Ghd and recovery stuff

  4. AM.
    A. Well I read the men’s first..oops
    1rm power clean- 90 kg/198# for 8# PR! (Guess it was worth it)
    B. Push jerk-
    3RM- 80 kg/176#
    2RM- 90 kg/198#
    Got 95 kg/ 209# for 1
    C. Push press-
    4RM- 70kg/154#
    PM.
    A. Workout- 4:09/4:06/4:20/4:12/4:18

  5. mickey kilmartin

    A-265 stopped bc feet getting wide
    Drop sets done
    B- 300 PR
    C-265 PR
    D- 34:26 total time
    Just kept clock running but ended up averaging 3:40 or so per round. Box jumps were slowest for me. kept row below 1:45
    Add on MU work

  6. Joshua Rosenthal

    CAP 12/14/15 w some adjustment
    P. Cln & Push Jrk to 165
    P. Cln 185 (like crap) 155x3x2
    P. Jrk 165, 155x2x2
    P. Press doubles worked up to 145

    Metcon – 500m row, 35 d.u., 15 bx jmp, 15 c2b, 10 burp touches
    Did four rounds 6:22, 6:03, 6:42, 6:51 … took two rounds to get the double unders working and by then the c2b fell apart

  7. A. Power Clean: 85kg/187lbs, failed 200 to beat Tori….. I’m coming for youuuu
    B. Push Jerk: 83kg/183lbs – getting there… come onnnn shoulders
    C. 5 Rounds: 3:42, 4:03, 4:10, 4:10, 4:08 – need to work on C2B when out of breath
    D. Added in three rounds:
    25 weighted crunches (25lbs)… did 1:00 plank hold last round instead
    8 DB Rows w/40lbs – each arm
    15 Scap Squeezes
    5 Strict T2B

  8. Tuesday 12/15/15:
    Warm up including ascending box jumps – 44″ – possible PR.
    A. P.Clean – E90secMOM: 245 easy, 255 XX 257.5XX. some drops at 225. 250 is my new 225 apparently.
    B. Push Press. Up to 235. Some drops at 205.
    C. Metcon – what a mess. felt my tank empty in the third row. 4:02, 4:16, 5:03, 4:37, 4:44. Terrible C2B from the get go.

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