Monday, 101215


Maddie

Regionals: 

am

A. Strict Press – 5RM + 2×5@90%

B. Push Jerk – 5RM + 2×5@90%

C. Back SqT – 5RM + 2×5@90%

D. 10 min on rower @2:15/2:25 pace
pm

A. ONE Bar, athlete changes weights

5 thrusters 205/133-123

7 pbar hspu

9 Power Cleans

9 Thrusters 185/123-113

12 strict hspu

15 power cleans

9 thrusters 165/113-108

15 hspu

21power cleans

***womens weights have some lead way. Be smart with your choosing

B. Assistance Work – NFT

4-5 rds

8-12 plate Oh tricep extensions (Heavy)

10-12 Db side raises

12-15 standing bent over DB kickbacks

21’s bar bicep curls (7 half way up. 7 from half way to top, 7 full curls)

15 banded Scap squeezes w/ rotation once squeezed back

10-15 weighted ghd sit-ups
Opens: 

A1. Strict Press 5RM + 2×5@90%

A2. Back Squat 5RM + 2×5@90%

B. ONE Bar, athlete changes weights

5 thrusters 205/133-123

7 pbar hspu

9 Power Cleans

9 Thrusters 185/123-113

12 strict hspu

15 power cleans

9 thrusters 165/113-108

15 hspu

21power cleans

***womens weights have some lead way. Be smart with your choosing

Time left …..

B. Assistance Work – NFT

4-5 rds

8-12 plate Oh tricep extensions (Heavy)

10-12 Db side raises

12-15 standing bent over DB kickbacks

21’s bar bicep curls (7 half way up. 7 from half way to top, 7 full curls)

15 banded Scap squeezes w/ rotation once squeezed back

10-15 weighted ghd sit-ups

5 thoughts on “Monday, 101215”

  1. Back Squat
    Last week at 334
    This week 350

    Push Jerk
    250

    Metcon
    16:29
    1 Ab mat in between PBars
    tough metcon, no where to hide lol

  2. Brandon Petersen

    Today

    10a
    A. Strict press 5RM + 3RM
    B. Wodapalooza wod 4
    Time 13:39. Last night I did this, got 13:53. Started off rower. (Insert cough) Jon See…. Tried to beat Jon See. Kids to good right now. Little shit

    1:30p
    A. Afap
    5 thrusters 205/133
    7 pbar Hspu
    9 power cleans
    9 thrusters 185/118
    12 strict Hspu
    15 power cleans
    9 thrusters 165/108
    15 Hspu
    21 power cleans
    Time: 14:46 (ish)

    5:30
    A. Back squat 5RM + 2×5@90%
    B. AMRAP 6
    6 power cleans 115/83
    6 shoulder to oh
    24 double unders
    Score: did class. Think 6 rds even, just done smooth and unbroken sets
    Rest 2 min
    3 min clock
    AMRAP thrusters @135
    C. SqT clean work
    5×1 @100kg
    5×1 @110kg
    5×1 @100kg

    8p
    A. Chipotle
    B. Skore bar

  3. mickey kilmartin

    Wasn’t sure I would workout today after meet yesterday so decided to go to the gym and start moving to see how things went

    -10 minute row at 2:15 pace
    -Did all accessory work first to see how my body felt then worked into strengh stuff
    A-185
    B-250
    C-345 grow legs grow
    D- did metcon with class Bc had no motivation to do a wod alone. Ended up being the main site wod of:
    7 min AMRAP 2-4-6…. DL 225 strict hspu
    Rest 5
    7 min AMRAP 2-4-6…. Pc 155 pistols
    14+25/12+9
    Second half was tougher than expected
    Glad I ended up working out and moving and breathing

  4. Joshua Rosenthal

    1 – Strt Press 115×2, 105x5x2
    2 – B. Sqt 270×2 (velcro belt over sweathshirt slipped off so I reset and …) 255×5, 245x5x2
    3 – Metcon: Thrusters (155, 135, 115), hspu (scaled: kipping, strict, kipping). P. Clns – 5, 7, 9; 9, 12, 15; 9, 15, 21 – 23:05

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