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.
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
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)
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
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
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
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
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
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)
Drop sets of back sqt @ 185#
Complex: 198lbs.
Push press x2: 187lbs.. my 1 rep is 187 sonic was hapoy with that.
Row: 154:
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
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
Back SqT – 365×2
Burpees – 95-97. Unsure exactly on that.
Thruster 245
WOD 4+5
Had no shoulders on wod.
1 session
Complex-255 missed second jerk at 275
Push press-245
Running clock wod
67 burpees
275 squat clean thruster
4rds +7
Who’s this? Login please
A: complex 165
B: push press 145 x2
C: wod: 4 + 15
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.
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
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
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-
One session
A) 245
B)235
C) Burpees 94
Cluster 225
amrap 3+18
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
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.
complex: 275- hit 295 for one jerk
B. pp: 275
Burpees: 86
sqt clean thruster 275 failed 285
4rounds+ 22 reps
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.
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