Monday, 020915

am
A. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min or so 
B. Push Press – build to 2RM + 2×2@90%
C. 500m Row x 8; rest 2:30…Build on your previous pace’s here. If you do NOT have a pace. Men are shooting for <1:39 splits, Woman <1:50
 
pm
A.  Back SqT – 2RM for the day + 2×2@90%
B. running clock 
5 min of burpees to 6″ target
directly into SqT Clean Thruster – 7 minutes to hit 1RM
directly into 5 min amrap of, @competition pace
7 box jumps (24/20)
9 T2B
11 Should to overhead (115/83)
C. 7 min recovery Row @50%
D. 4 rds 
1 min plank hold (weight for those who can)
:20 L-Sit Hold on pbars 
rest as needed to complete 
 
Single Session:
A. Complex
B. Push Press
C. Running Clock WOD
D. Rows (what you have time for)
***add in your squats this week when you can 
 
***todays Running Clock WOD…again, treat this if it were opens, each would be scored separately but have to be done on running clock. SO, be careful how you “game” your burpees and the sections of workouts.  

26 thoughts on “Monday, 020915”

  1. A. Power clean/front sqt/push jerk x 2- hit 155# tried 165# twice but failed both times on push jerk..came close but couldn’t fully lock out
    B. Metcon:
    74 burpees
    145# sqt clean thruster
    3 + 18
    Hopefully heading back around 4

  2. AM:
    A. Complex
    -137

    B. .Push Press x2
    -130

    C. Row
    -1:40.1/1:39.3/1:39.5/1:39.4/1:39.1/1:39.1/1:39.1/1:36.2
    (First doing these in a long time)

  3. Am 1st session
    A. Complex 310 lb
    B. 270 lb
    C. 1:36.0/1:35.3/1:35.4/1:36.0/1:35.5/1:36.2/1:36.0/1:33.9

  4. am
    A. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min or so
    225/235/245/255/260/265

    B. Strict Press – build to 2RM +
    190
    2×2@90%
    170

    C. 500m Row x 8;
    rest 2:45
    1:30.7
    1:32.5
    1:33.1
    1:33.1
    1:33.6
    1:36.4
    1:39.6
    1:36.5

    pm
    A. OH SqT – 2RM for the day
    245
    + 2×2@90%
    225

    B. running clock
    5 min of burpees
    68
    directly into SqT Clean Thruster – 7 minutes to hit 1RM
    265
    directly into 5 min amrap of, @competition pace
    7 box jumps (24/20)
    9 T2B
    11 Should to overhead (115/83)
    4+21
    C. 7 min recovery Row @50%
    Complete

  5. A. 225 was way playing safe
    B. 245
    C. Averaged 1:39
    D. 405 felt great
    E. burpee 62
    Cluster 245 (played safe) pr I think
    Amrap 3 +18
    F. Row done
    G. #45 plate for planks unbroke
    Ring l-sit hold

  6. Madeline Senkosky

    A. 173
    B. 153, 2x drops at 138
    C. 1:51/1:50/1:53/1:54/1:55/1:56/1:54/1:53

    Pm
    A. 15:00 253. Heavy but not failure. Climbed by tens from 123. Focused reps on reps  
    B. 86/175*10#PR/4+14. I was the only one doing the workout and clearly malfunctioned: I legit sat on the box for 30 seconds and looked at the clock thinking the time was over at the 15 minute mark. Then realized I’m an Effin idiot and sprinted to catch up. Justin has now dubbed them Maddie-isms. However it’s something I really have to work on. I just black out and I don’t mean it

  7. Taylor Domengeaux

    Complex
    = 270#

    Push press
    2rm = 250#
    2×2 @ 225#

    Metcon:
    Burpees (6in target)= 100
    Cluster= 245#
    Amrap 5 = 5 + 12

    Rest in about an hour

  8. Fitness fun continued:
    C. Push press- went up to 145#/ drop set at 130#
    D. Back sqt- went up to 205#..tried 215# got the first, failed 2nd (quads are totally fried from yesterday)
    E. 2k row- at the top of every minute: 5 burpees over the rower (13:32)

  9. Had to do a cram session today due to the snow.
    A- EMOTM 10
    5 burpee +2 hpc 225#
    B- backsquat 2rm
    380# PR
    2×2 345 done
    C- AFAP
    20 thruster 135
    1500m row
    Top of every minute 5 burpees over rower also start with 5 burpees
    Time:9:48
    D- 5x500m row
    Averaged 1:37.7(needed to rest more between metcon and this but had no time)
    E- 3-5-7-9 mu unbroken technique work
    F- 3×10 strict ttb

    Ps snow is for losers

  10. Complex: 198lbs

    Push Press x2: 187lbs

    Rows: 153.0/154.7/155.7/154.3/154.7/154.5/155.2/153.2

    Back squat 2RM: hit 264lbs

    Burpees: 88
    Squat clean thruster: 183
    Amrap: 5 + 7

  11. Back SqT – 365×2

    Burpees – 95-97. Unsure exactly on that.
    Thruster 245
    WOD 4+5

    Had no shoulders on wod.

  12. 1 session
    Complex-255 missed second jerk at 275
    Push press-245
    Running clock wod
    67 burpees
    275 squat clean thruster
    4rds +7

  13. Single session at the main base gym.
    A. #250 complex
    B. 225 felt real slow
    C. 83 Burpees, #245 thruster, 3+ 9. Trying to do t2b on one of the
    Life fitness row/ lat pull down/ cable machine while asking people to let me work in.. Decent for 5 min I guess.

    Will probably make up back squats tomorrow as I won’t have much time to train.

  14. Crammed into one long sesh today:
    A. Complex up to 255#
    B. push press 235# missed 245#
    -pretty disappointed with this also forgot the drop sets.. I’m an idiot
    C. WOD
    -82 burps, played a little too safe
    -250# PR
    – 4 + 22
    Rows: averaged 1:35
    1:31/1:33/1:35/1:37/1:36/1:39/1:37/1:36
    D. Planks with 55# plate

  15. 1 sesh due to time and kept it a little short. Will add in stuff later this week

    1.) power clean + front squat up to 285#, stayed away from O.H here

    2.) push press 2RM- 250#, drop sets 225#…tried O.H here and felt great

    3.) runnin clock wod

    Burpees- 76, could’ve pushed to 85 but feel good about pace
    Thruster- 245#, ties PR, went up pretty smooth
    AMRAP- 5 + 5

  16. Single sesh today little time.

    A. Complex PC+FS+PJx2 = 225#
    B. Push Press 2RM = 225 PR
    C. WOD
    Burpees = 78
    SCT = 225
    AMRAP5 = 4-

  17. 1session only
    Complex i hit 90kg then i missed the 2nd jerk at 100kg
    Wod: 85 burpees
    Opener at 205lbs thruster than finished at 225lbs
    3rds plus 17 reps.
    500m repeats i misread so i rest 1:30min held 1:39 the first 3 sprints than i kept 143 for the rest

  18. Joined class with Brandon, Justin and Juan so everything is a little out of order…
    A. 2×2 back squat for the day – 243lbs. Heavy but not failure.
    B. Workout:
    Burpees: 76
    Squat Clean Thruster: 165 (failed 175 with a minute left)
    AMRAP: 4+12
    C. Complex: 155lbs. Not much shoulder left after workout
    D. Recovery Row – Done
    E. Core Work – Done
    Rowing intervals will be done Thursday with 2RM Push Press.

  19. complex: 275- hit 295 for one jerk
    B. pp: 275
    Burpees: 86
    sqt clean thruster 275 failed 285
    4rounds+ 22 reps

  20. A. Complex=270# (hit 280 clean and squat failed jerk)
    B. Back squat = 415#x2
    C. Push press= 255#x2
    D. 110 burpees/250# thruster/5+8
    E. 1:44.4/1:44.2/1:44.1/1:44.5/1:44.4/1:44.4/1:44.8/1:43.9 – I don’t get how u guys do sub 1:40 my day would be over if I did one of those very impressive by all.

  21. One Session
    A. 271# PC, FS, 2 push jerks. Then hit a 280# PC single PR
    B. 405# x2 backsquat PR
    C. 215# x2 push press
    D. 86 burpees/ 225# thruster PR/ 4+ 21 metcon
    E. 1:37/ 1:38/ 1:38/ 1:37/ 1:38/ 1:38/ 1:38/ 1:35

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