Molly Abgarian
am:
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees
Opens Comp Phase
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
20 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees
A. 3rm push press + 2×3 @ 90%; 205# + 185#
B. Back squat cluster; 325# x 1.1.1.
C. Running clock
(only rested 3:45 between)
C1- 7:45
C2- 7:00
Total clock- 18:30
Had a great weekend competing, didn’t go as well as I would have liked but learned a ton. Posterior chain is smoked and buddies wanted to hit a partner WOD so we modified.
A. SJ 3RM from back rack- 275#
B. 3 RFT
400M Sandbag run 40#
20 Thrusters #95
40 cal Air Dyne
20 Burpees (we did 30 first round by mistake)
16:03
C. HS walk practice
AM
A. 1:53 lowest/1:56 highest. Most were 1:53
B. 187
C. Done at 99-121
Gymnastics add on
Then
PM
A. 165
B. Ended at 242. Saving back still. It’s better but tender. Just putting heavy weight under me.
C. 19:18 total time. Part a (with ten mus) 9:58. Part b 4:20. I think my gymnastics am killed my muscle ups. But all for good reason.
Row repeats: 1:54.2, 153.0, 153.5, 153.2, 152.8, 153.1, 152.9, 151.3.
Split jerk triple: 200#
push press triple: 165#
back squat cluster: 253#
Wod part a: 4:47
wod part b: 5:04
gymnastics add on:
10 pbar hspu
100m run
20 3″ deficit hspu
200m run
30 strict hspu
300m run
40 hspu
Took me 16:34 (Chase crushed me!)
endurance add on:
400m run
100m sled push(25# on both sides)
Rest 2/1 x5
Times were: 2:38, 2:30, 2:30, 2:25, 2:22 (BP crushed me as well! lol)
BP took a little bit of my soul today and it was awesome! So much fitness!
One Session)
A) 3rm push press 245lb
B)345
C) 4:56 second 5:43
A-Sj 300#
B-pp 250# (long progression Im assuming here so may have gone little light)
C-bs 360
D- GG qualifier-331
Ok with this post strength work
E- oh walks done worked up to 225 from ground
F- EMOTM 10- 4 mus
G- back extension with barbell 3×10
Pm session with Lynn:
A. Split Jerk – 3RM (173# or 183# can’t remember if I hit 183# for 2 or 3)
B. Push Press – 3RM (153#)
C. 3 Rm Back squat (215#)
D.
90′ hs walk
10 thrusters (93)
60′ from rack walking lunge
10 thrusters
30′ oh walking lunge
10 thrusters
(6:54)
E. 2 mile run @70-80%
(20:24)
First session:
A. 500m Row x 4; rest 3 min between: averaged at 1:56
B. Clean Grip Overhead Walk x 30’ : 173#
C. Running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
(8:44) -no bueno ????????
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees
(5:49)
U hit 83kg was last one. 185lbs
That was fun. Yet oh so horrible.
A. Push Press 3RM + 2×3 @ 90%
70kg/154lbs – 10kg PR since September! Failed 75kg
Drop Sets: 63kg/138lbs
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this
110kg/242lbs – Lower back started to pinch. Stopped.
C. Running Clock
WOD Part A – 5:26
WOD Part B – 5:50
TOTAL: 15:50
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
-130 not impressive
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
-120
-DS @108
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
-200
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
-2:49
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees
-4:45
Total time: 12:34