A great laugh for Weightlifting Wed
am:
A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%
*either weakness focused or your body this week
B. Front squat up to 2RM + 2×2@90%
C. Push jerk up to 2RM + 2×2@90%
D. Push press 3×2 within 10% of 2RM
Pm:
A. afap
40 t2b
20 muscle ups
40 slam ball over box (20” box) 50/30 ball
*ball has to touch ground each side before going over
20 KB SqT cleans 70/53’s *each hand
40 burpee touch’s
rest short period
into,
10 min on bike
:30 on hard
:30 on easy
B. Assistance Work
4 rds
15 hang scap squeezes
15 banded scap squeezes
12-15 double db bent over rows
:30-1 min L-Sit accumulation
12 weighted GHD Back Extension or 15-20 Reverse Hyper at 20-25% of your BackSqT
Single Session:
A Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%
*either weakness focused or your body this week
B. Front squat up to 2RM + 2×2@90%
C. afap
40 t2b
20 muscle ups
40 slam ball over box (20” box) 50/30 ball
*ball has to touch ground each side before going over
20 KB SqT cleans 70/53’s *each hand
40 burpee touch’s
Any additional time – spend on assistance work
Clean and jerk up to 217
Front squat 251×2 PR !
Push jerk 187 + drop sets
Push press 154
AM:
A. C&J
-152
B. Front squats @80%: 4×4
-150
C. Push jerk: speed work
PM:
A. Wod
-11:25
Workout 15:20
A. Sqt clean/split jerk- 95 kg/209#
2 Drops at 85 kg/187#
B. 2RM front squat- 98 kg/216#
3 Drops at 88 kg/194#
C. 2RM push jerk- 85 kg/187#
2 Drops at 75kg/165#
D. Push presses done at 70 kg/154#
Power c&j
= 290#
Drop sets done
Pistols to 18in box (tempo 2111)
5 reps each leg
*worked 5×2 paused front squats at 255# after each set of pistols with feet trapped in perfect position. Working mechanics while I get SI joint back to 100%. Feelinh much better doing a lot of unilateral work
Push jerk
2 rep @ 290#
Drop sets done
Metcon
= 12:05
* this ate my dang lunch. I need to get better at higher rep slow grindy stuff
Rested 5 mins
Assault bike
:30 hard
:30 easy
X 10
= done
Accessory work will be done tomorrow
Clean 75kg
FS 75kg 2RM I felt incredibly weak so I did some extra drop sets after
Push press 63kg
Wod: 15:13 – strict pull ups instead of mups and 35# KB squat cleans – back gets crushed by these and body is sort of dead this week.
Clean and jerk 100kg
2RM Front squat: 105kg
Wod: 13:13
285
305
275
235
Metcon-15:11 muscle ups were shitty today way too many sets and took too long. Rest of the workout was a grind but moved through quicker than mu. def lost it at mu. Need to fix that issue asap.
Emotm
15
1 legless
3mu
30 du
Bike done
Accessory work will be done tomorrow
Push jerk done up to 260 (warm up for Metcon)
Metcon 14:16
Push press 198 5×3 % work
50 ghd sit ups
Hip belt squats
Ghd leg raises
Let’s grow!
Let’s grow some legs and arms and colonels
A. Cln + Jrk (195 fail), 195 (failed twice on 207.5) drops 175×2
B. F. Sqt (fail at 225), 215×2, 195x2x2 … somethings up so I’ll go easy on sqts for a few days
C. Metcon w scales: 40 t2b, 20 strict pull ups, 40 bx up and overs 20″ w 30lb wall ball to shoulder w drop, 20 kb cleans (36s), 40 burpess touches – 20:52
Thursday 12/17/15:
Didn’t bring any shoes or gear on purpose – so i would stay light. Oh well.
A. P.Clean+Opposite Foot Jerk. Add 10lbs Every 90 sec. 135-255.
B. Chipper: 23:31. MU took 9′. Total mess with the MUps – became a mental battle to get through them since I could only manage doubles – and mostly with a med ball to keep hollow.
40 TTB,
20 MU,
40 over the 20″ box+30WB,
20 KB Clean w/2×44
40 Target burpees
straight into
10′ ABike: 30 easy:30 easier.