Michelle with 400lb Deadlift PR!
Am:
Men
A. Power Clean; 1RM + 2×3 @83-85%(control your feet!)
B. Push Jerk to 1RM + 2×3@ 85%
C. Push Press 2RM + 1×2@90%
Woman
A. Power Clean – 3RM + 2RM
B. Push Jerk – 3RM + 2RM
C. Push Press – 4RM + 1×4@90%
pm
A. 5 rds
500m row
35 double unders
15 box jumps 24/20 * step down
15 c2b Pullups
10 burpee touch’s
Rest 4 min
Clean X 3 187
X 2 198
Push jerk X 3 187
X2 198
Presses X4 176
A. PC- 3RM: 165, no 2RM (170×1.f twice)
B. PJ- 3RM: 150, no 2RM (155×1.f but that’s a recent 1rm)
C. PP 4RM: 130
D. 5 rnds (all as written except strict PU for CTB shoulder icky)
4:14, 4:16, 4:05, 3:54, 3:49, total 36:18
*DUs sucked at the start then in last 2 rnds
AM:
A. PC 1RM
-139
+ drop sets
B. Push jerk 1RM
-145
C. Strict x2
-100
-105 missed the double
PM
A Wod
-3:21
-3:32
-3:40
-3:43
-3:20
1st day back with fitness. Have worked out about 3x in past 30
Days so…. This was a rough one.
A. Power Clean – stayed light and worked the bar for volume today.
176×5. 187×3. 198×3. 220×3 231×1 242×1 253×1. 198×3 X 4 sets
B. Power clean + push press
155 – PC + 5 PP
176 – PC + 5 PP
187 – PC + 3 PP
198 – PC + PP X 3 sets
C. 5 rds Comp wod
Total time 34:47
Rounds….
1. 3:22
2. 3:37
3. 3:46
4. 4:03
5. 3:59
D. Crossover symmetry work + some
Ghd and recovery stuff
AM.
A. Well I read the men’s first..oops
1rm power clean- 90 kg/198# for 8# PR! (Guess it was worth it)
B. Push jerk-
3RM- 80 kg/176#
2RM- 90 kg/198#
Got 95 kg/ 209# for 1
C. Push press-
4RM- 70kg/154#
PM.
A. Workout- 4:09/4:06/4:20/4:12/4:18
Workout
4/4/4:05/4:10/4:03
A-265 stopped bc feet getting wide
Drop sets done
B- 300 PR
C-265 PR
D- 34:26 total time
Just kept clock running but ended up averaging 3:40 or so per round. Box jumps were slowest for me. kept row below 1:45
Add on MU work
CAP 12/14/15 w some adjustment
P. Cln & Push Jrk to 165
P. Cln 185 (like crap) 155x3x2
P. Jrk 165, 155x2x2
P. Press doubles worked up to 145
Metcon – 500m row, 35 d.u., 15 bx jmp, 15 c2b, 10 burp touches
Did four rounds 6:22, 6:03, 6:42, 6:51 … took two rounds to get the double unders working and by then the c2b fell apart
A. Power Clean: 85kg/187lbs, failed 200 to beat Tori….. I’m coming for youuuu
B. Push Jerk: 83kg/183lbs – getting there… come onnnn shoulders
C. 5 Rounds: 3:42, 4:03, 4:10, 4:10, 4:08 – need to work on C2B when out of breath
D. Added in three rounds:
25 weighted crunches (25lbs)… did 1:00 plank hold last round instead
8 DB Rows w/40lbs – each arm
15 Scap Squeezes
5 Strict T2B
Tuesday 12/15/15:
Warm up including ascending box jumps – 44″ – possible PR.
A. P.Clean – E90secMOM: 245 easy, 255 XX 257.5XX. some drops at 225. 250 is my new 225 apparently.
B. Push Press. Up to 235. Some drops at 205.
C. Metcon – what a mess. felt my tank empty in the third row. 4:02, 4:16, 5:03, 4:37, 4:44. Terrible C2B from the get go.