Wed, 012115

am: 
A. High Hang SqT clean (your power position) – climb to heavy triple + 1×3 @90% 
*stand tall, dip knees, clean from there. No recoiling hamstrings here
B. 10 min Test on AB 

pm
A.  AFAP
7 rounds for time of:
10 Deadlifts 175/125
15 Wall Balls 20/14 to 10

+
Add in Scap Recovery today and positional recovery per athlete

27 thoughts on “Wed, 012115”

  1. A. Went up to 255. Definitely could’ve done more, but felt good there.

    B. “Worst 10 Minutes Of Your Life” – Could only muster 181 Cals. today. Was hoping to shoot for 190…next time.

    C. Will do later on

  2. Brandon Petersen

    Am:
    A. 265 x 3
    Then 275×2 missed third
    284×2 missed 3rd
    B. 149 calories in Assault Bike Wanted 160 badly. One day I will pedal like Daher & Brooks

    Hitting PM at about 2

  3. 7 am:
    -Back Sqt test: finished with a 25# PR! (245#)
    -AB: 91 cals…lame

    10 am:
    -AFAP deads (125) and wall balls (14 to 10) (12:01)
    -5k row @ 2:17 pace

  4. 1 sesh

    1.) high hang clean- 245# x 3, 265# x 2 failed the 3rd rep on two attempts

    2.) deads/wall ball AFAP- 6:21…unbroken, just tried to keep a steady pace

    3.) 10 min recovery row- 2,310m

    4.) scap work done

  5. Wednesday
    am:
    A. High Hang SqT clean (your power position) – climb to heavy triple + 1×3 @90%
    305
    90% 275

    B. 10 min Test on AB
    175

    pm
    A. AFAP
    7 rounds for time of:
    10 Deadlifts 175/125
    15 Wall Balls 20/14 to 10
    5:42
    +
    Scap Recovery

  6. AM
    A. Hip squat clean for a triple
    -286
    -302 for 1
    B. Bike 10 minute test
    -155

    PM
    A. AFAP
    7 rounds
    10 DL @175
    15 WBs
    Time: 6:35
    (Tried keeping up with JP, so fast. Back locked up on me)

    B. Scrap work

  7. A. #295 huge pr
    B. 159, tried doing :30 hard :30 moderate I could have gone better.
    C. 9:32, I had intentions of going ham sauce here but from my mistake the other day doing gluten ham raises my hamstrings are fucked. Can literally hardly walk.
    D. Recovery
    E. Planned on doing mu work and bench, but my last catch on 295 hurt the wrist a bit….. will see how thing feel I’m the afternoon.

  8. Madeline Senkosky

    A. Did not clean. Trying to rest elbows. Didn’t want to beat Kellie ☺️ Just kidding.
    B. 119. 13 cal PR.
    Pm:
    A. Tried to beat JP. He’s got legs for days.

  9. A-Worked up to 245
    1×3 225
    B- 203 cals ** note done on airdyne not sure what equivalent is-sucked regardless**
    C- 6:15
    biceps are blown up from rope climbs yesterday

  10. PM: 8:00 didn’t feel to bad. Looks like I have to punish myself tomorrow by doing some more row burpee emom

  11. a. triple @ 215# (225# for 2)
    1×3 @ 195#
    b. at the school gym today so I did
    7 rds
    10 deadlifts 175#
    15 burpees over the bar
    9:13

  12. 1 session
    3 @ 90k easy
    Caught second but couldn’t stand up at 100

    7RFT – I had one goal and that was to beat Nito 8:33 nursing hurt back from last week

    AB 142 PR by 1
    PR is a PR

  13. Shea Shaughnessy

    Late on the posting train but going to try and be regular here…

    AM.
    A. 245#
    +1×3@225

    B. 148 cal, 16 cal PR. Coming for you BP

    PM.
    A. 8:46

  14. A. High Hang SqT clean (your power position) – climb to heavy triple
    75kg/165lbs (failed 175lbs)

    B. 10 min Test on AB
    101 Calories – PR! Finally broke 100 after being stuck at 98, 99 and then 97

    C. AFAP
    7 rounds for time of:
    10 Deadlifts 175/125
    15 Wall Balls 20/14 to 10
    Time: 8:20 unbroken. Both movements are two of my biggest weaknesses. Happy with this.

    D. Added in 10 minutes of core work with Andie and Jay – GHDs, L-Sits from Rig and weighted planks

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