am
A. High Hang Blocks SqT Clean + Push Jerk + Split Jerk ; build to max in 18 min
B. Front SqT – build to 3RM with 3 second pause in hole on each rep
C. AB Sprint – :30 sprint x 7; rest 3:30 between – @110%
pm
A.
10 Hang SqT Cleans (135/93)
30 C2B pullups
10 Hang SqT Cleans (155/108)
30 C2B Pullups
10 Hang SqT Cleans (185/123)
30 C2B Pullups
B. DB SA Row 6-8 reps each side x 4 sets each
C. Weighted Situps 4×15-20 heavy
D. Reverse Hyper and lower back Strength work ; athlete specific
I’m guessing one bar and change our own weights here?
A. oh wasn’t working. 155 more or less helped athletes with me
B. 320
C. Almost cried before we started, slightly cried after. Cals were:
22, 21, 20, 20, 19, 19, 19
Resting for second part
yes,
One session due to work schedule
A. 245, Made a big jump and missed the Split jerk at 265
B. Hang clean/ C2B Metcon- 11:43 That hurt a lot right after the complex
C. Air Dyne
22,23,23,22,24,22,22
D. DB Row- #45×8, #45×8, #70×6, #70×6
PM
A. 9:56…I hate C2B’s
That is all. Continue to work hard
A. Complex: 178
B. 3rm FS with :03 pause: 228
C. 11/11/11/11/11/11/11
Pm:
A. 9:59
B. 40#
C. 40# x 20s
D. Reverse hypers 4×12
AM:
A. From blocks: high hang squat+push jerk+split jerk
-286
B. 3 RM front squat with 3 sec pause each rep
-330
C. Sprints I did in PM
-completed
PM:
A. WOD
-7:50
B. Rows
-completed
C. Weighted sit-ups
-completed
D. Reverse hyper
-completed
High blocks squat clean + push jerk + split jerk: built up to 187lbs.
3RM front squat with 3 second pause in the bottom: finished with 100kg (220lbs).
AB sprint: :30 x 6 @110%.. completed.
WOD:
10 HSC @95
30 C2B
10 HSC @108
30 C2B
10 HSC @123
30 C2B
-Finished in 7:07.. did all my C2B in sets of 10. HSC were unbroken till the last set (5/5).
EMOM x 10: 3 MU.. completed.
Accessory work: completed.
Did pm wod
7:58
Hitting some squats / bike and aerobic stuff tonight also
1) clean jerk complex
= 275
2) front squat 3rm (3 sec pause)
= 305#
3) HSC / C2B
= 7:22
Rest in about an hour
AM-
A- 10rm front squat 275# PR
B- 15 minute jog very light pace
PM-
A- 4 sets of 6 reps 1 arm db lunge strict press
60-60-60-70
B- heavy thruster from floor (no thrust-a-jerk) 240# missed 255# a few times- no legs left
C- AFAP
10mu
5 rounds
5 squat cleans 205
10 burpee facing barbell
10 mu
Time: 13:45 ( first set of mu unbroken last set 5-3-2. Still working on them)
D- 10 minutes
Odd 10 wallball 30#
Even 1 rope climb
E- 10 minutes 30 hard 30 easy row
2400m total
AM
A) worked up to 187. Pretty sure it was a push jerk PR.
B) 220
C) done
PM
A) 10:23, not happy with this, couldn’t get a great rhythm with the butterfly c2b. Unbroken squat cleans.
B) 4×6 40#
C) 4×15 40#
Noon class:
A. Complex at 158#, hang clean pr
WOD: 16:33
C2B were tough, sets of 5 1st round, then 3’s,2’s, and singles for rest…very slow moving. Hang cleans unbroken 1st and second sets, but not third set
AB 30 sec sprints x7: 10-11cals each set
Wod 12:08. Ctb were good. Did HPC instead of sqt clean which power cleans more a weakness for me. Spent most of this time on the bar not happy with this. Did 133# on last set of 10.
40# DB rows
30kilo reverse hyper
Power Clean + Push jerk x2
145 x 2 PJ
155 x 1 PJ
170 is my 1rm PC trying to work back up again
Strict Press 3x3x3x3x3+
42k for 4 sets of 3 then only got 2 on last set.
A. 3RM front squat 3 sec in hole on each rep
-275# happy with this
B. hang squat clean + push jerk + split jerk
-242# missed twice on the jerk at 264
C. C2B / hang squat clean WOD
-11:25
I’m an idiot and did full squat cleans and had to do kipping c2b pull ups instead of butterflies due to shoulder being a dink.
D. Little cash out with some kids from the club/
Partner workout:
10 rounds
250m row
10 burpees
-didn’t time just put our heads down and went. Kept an average 1:24 on the row
100kg hsc push jerk + split jerk complex
110kg front sq 3sec pause
Wod 9:35
185 slow me down a bit. Felt good on the c2b pull ups
115kg also a good number to go for. Think volume. 20# jump to fail doesn’t accomplish anything. Hit those in between #’s; will get bigger gains because of it (insert muscles)
True.. Will make Smarter jumps from now on
complex hit 275 went for 295 clean was easy shoulders were not feeling that great missed jerk
3rm with pause 345 hit 365 for 2 no bounce at all out of whole
metcon had to sub t2b for c2b strained by bicep last weekend
9:20
A. High Hang Blocks SqT Clean + Push Jerk + Split Jerk ; build to max in 18 min
60kg/132lbs – mental to pull off blocks. Jerk were light.
B. Front SqT – build to 3RM with 3 second pause in hole on each rep
85kg/187lbs – Didn’t feel very good today, Damn it, legs.
C. WOD: 12:45 – Bounced all hang cleans. Happy with this as C2B are by far my greatest weakness…. for now : )
D. DB SA Row 4×8 each side @ 40lbs
E. Reverse Hyper 3×12 @ 30kg
Done 2/5
High hang clean + PJ + SJ off blocks complex built to 235#
3RM pause front squat @ 275#
Hang clean, C2B WOD = 10:49
Took yesterday off and did most of this today
1. 3RM front squat w/3 second pause
203# Felt really good here
2. 7x:30 ME on bike done
3. 13:18 on metcon
c2bs still a major goat for me
Went UB, UB, 5/5 on HSC
AM
A. Complex made @ 265#. Eventually went for 290# but missed the split jerk twice.
B. 325#
C. On airdyne 281 cals.
A. 275# – cleaned 295# got punished by the push jerk
B. 300#
C. 6:21 c2b workout
D. AD – 260 cals AD SCHWINN (miserable)