Tasia at ECC on the Clean Ladder
De-Load Week
A. Snatch Pull + Snatch + OHS x 3; build to max on this complex in 20 minutes
B. Jerk complex : behind the neck split jerk + front rack split jerk ; build in <18 min. Volume versus # – climb slowly and get reps in. No need for ton of rest here
C. Front SqT – 5 x 3 @75% ; rest 2 min between
D. 3 rds
25 Thrusters 95/63 105/73 115/83
25 bar lateral burpees
Rest 1 min between rds
*weight increases each rd
E. DB SA Row 6-8 reps x 4 sets each side
F. 3 rds
20 hollow rocks
20 back extension
rest 2 min between
A) Finished at 110#..focused more on technique than the weight
B) Finished at 155#
C) Front sqts at 135#
D) Round 1: 2:20
Round 2: 4:12
Round 3: 6:17
E) 3 Rounds NFT
– 20 hollow rocks
– 20 RKBS (73#)
F) 50 cals on the bike at recovery speed
G) 3 x 5 UB ring muscle ups
H) 50 cals on the bike at recovery speed
Pretty active day, started this morning with a 10 mile ruck helping a buddy train for an upcoming school. Knee has been hot but felt decent through that and a Physical therapy session where I had some dry needling.
Session 1 before coaching
A) 115#,135#,155#,185#,205#, 210# miss x2
B) 10# increment 135#-235#
C) FS @ 245# (70%) Knee started feeling hot
Session 2 an hour and a half later
D) Only did 2 rounds 95# and 105#
Round 1- 2:47
Round 2- 3:43
E) 40#,45#,55#,70#
F) Complete
A. Snatch complex: 123. im special and did the entire complex x3. Brandon thinks I’m really smart.
B. 200: started At 93, climbed by 10s. Yes I added incremental plates so I actually did 200, B.
C. Done at 203
Extra. 10 muscle ups in three minutes (speed work before class — good pressure for me to perform)
D. 1:51/2:42/3:34
E. At 40#.
Am:
A. Snatch complex up to 80kg – shoulder not great today then some technique speed work
B. Jerk complex for speed 135-245
C. Wod
11:25
Died on 3rd rd
Pm:
A. Route 1 partner wod –
150 wall balls
10 hspu After every 25 w / Janelle
B. Front SqT Strength work
What was time on WOD ?
Total time was 10:07
Please tell me I beat you
A.M
1.) With a 24 min running clock:
Amrap 10:
10 squat clean thrusters 105#
10 t2b
10 burpees over bar
*rest 5 min
6 min to establish a 1RM hang power clean
*then immediately go right into 3 min of max wall balls @ 30#
Scores- 4 rds + 1…280#…60 wall balls
P.M
1.) O.H.S:
-5RM
-2×3 @ 90%
left it at 185# today, shoulder killed had zero stability, drop set done @ 165#
2.) behind neck split jerk: 15 min to build
First time doing these for weight…hit 285#, failed 305#. My mobility doesn’t like this
3.) Row 6x500m w/ 2:30 rest. Go for 90% and sustain
1:42×3/1:40/1:39/1:41…improvements!
Yes, crushed me hahaha
what was ending time of wod?
A. Snatch pull + snatch: technique and getting under the bar was focus today
-climbed up to 110k
B. Jerk: didn’t climb heavy, work on timing and speed.
C. No fronts squats, spent more time on A and B to get it down.
D. 3 rounds with 1 minute rest in between:
25 thrusters: 95/105/115
25 lateral burpees
-9:29 (thrusters unbroken)
E. Completed
F. Completed
Snatch complex
= up to 235#
http://youtu.be/z4vpZHO6dQg
Jerk complex
= up to 275# small jumps from 135#
Front squat
= 275# across.
Metcon
= 9:23
Phone out of memory going into 2nd round. Here’s what I caught
http://youtu.be/6Rl9HhGga_U
DB rows
= 100#
Core
= done
Extra credit:
Every :30 for 5 mins:
6 UB c2b
Around 14:30
Am-
A-5×3 83% back squat
B-18-15-12-9-6-3 strict hspu AFAP unbroken sets only
Time: 6:58
C- scap/shoulder work
Pm-
A- snatch balance +ohs focused on position and shoulder stability
145-165-185-205-235
B- running clock
0-10min AMRAP
10 thruster 105#
10 pc 105#
10 BJ 24inch
Score: 5+13 (came out way too hot and paid the price in rounds 3-5)
Rest 5min
6min to find 1 rep max clean and jerk
225-255-275
Had more in the tank but didnt know how it would go after amrap.
Had to modify a lot of the wod due to my wrist. Which was a big mind game for me. was happy to train and train around my injury.
A. Worked only snatch pulls, built to 225 for 3 reps
B. Front rack wasn’t happy, so only worked Bck rack built to 185
C. 15:51, was real bad, only could do 95, had to do burpees on my fist, and not eating or drinking much water over the ECC. Moving was rough.
D. core done
A: Up to 215# but failed the 3rd OHS like a weenie. went for 225# and missed behind, it was there.
B: Front rack split jerk x2 cause my shoulder was feeling weird in the jerk from the back rack. Worked up to 235#
C: 245# across
D: screw this, this sucked lol
2:17/4:13/5:26
A. 230#
B. 265# – got sloppy
C. 275# across
D. 9:13 – this was brutal, stormed out of the gates to fast did first rd in 1:20.
E. Rows and accessory done!
A. Snatch Pull + Snatch + OHS x 3; build to max on this complex in 20 minutes
50kg/110lbs – worked more on correct pull and squat snatch
B. Jerk complex : behind the neck split jerk + front rack split jerk ; build in <18 min. Volume versus #
70kg/154lbs – Felt good. Took a few attempts to get used to bring back to front rack position.
C. Front SqT – 5 x 3 @75% ; rest 2 min between
79kg/174lbs – Felt very heavy
D. 3 Rounds
25 Thrusters 95/63 105/73 115/83
25 bar lateral burpees
Rest 1 min between rounds
TIME: 11:41 (Paced burpees too much at the beginning. Shouldn't have done bar facing to pace myself)
E. DB SA Row 8 reps x 4 sets each side
40lbs
F. 3 Rounds
20 hollow rocks
20 back extension
rest 2 min between
Done
G. 5×10 butterfly pull ups – felt good. Ready to attempt C2B