Wed, 020316

  
Jon See – this weekends C&J following the 8 min AMRAP …. He’s hits 306#
Today: recovery type day…. Keep it that way! Feel free to add some specific stuff for you, but start your recovery for the weekends training, TODAY. 



Competition:

Am

A. Warmup add on 

4 rds 

1 legless climb 

1 rope climb 

:30 belly to wall hs hold 

12 Ghd back ext

15 hang Scap squeezes 

1 Rig walk 

10 triple unders 

(Insert something to work oh positioning)

B. Pendlay row 5×5 ascending 

C. Double Db seated bent over rows 12-15 reps X 3 sets 

D. Ohs – tempo of 43X1 – building in triples in 15 min

E. 5 rds superset 

10 barbell curls 

15 band tricep press downs

Rest 1:30-2 min between rds 
Pm

A. 20 min max cal bike 

B. Recovery / cool down from A ; flush 

C. 10 min of added Scap work 

D. 15 min straight foam roll session ; get with a group and have someone lead the way 

7 thoughts on “Wed, 020316”

  1. Morning breather before work:
    Emom
    Min 1 5 burpees
    Min 2 6 burpees
    Min 3 7 burpees
    Min 4 8 burpees
    Min 5 9 burpees
    Min 6 10 burpees
    Min 7 20 burpees
    Min 8 get in shower

  2. AM:
    A. Warm-up WOD
    -4 rounds completed

    B. Pendlay rows 5×5
    -80/90/95/100/103

    C. Dole DB rows
    -40
    -45 x2

    D. OHS w/tempo (15min)
    -ended @95
    (Started @60, jumped by 5k every set)

    E. Curls & extensions
    -3 sets completed

    PM:
    A. 20 min bike
    -293 (10 min mark 141)

    B. 10 min bike flush

    C.

  3. Warm up 4 rounds completed. Could only get 2 triple unders strung lol and lots of whip marks for only 2????

    184 cal bike.

    145# Ohs tempo in timeframe felt solid didn’t struggle most days I can’t get this for 1 so was happy ☺️.

    All I had time for today.

  4. mickey kilmartin

    Accessory warmup done
    Rows 155/175/190/205/210
    DB rows 40/50/60

    Ohs finished at 225 in nanos no belt no sleeves still working that squat form

    20 minutes on my bike done hit 334 calories don’t know AB equivalent but felt good

  5. A) Warmup completed Minus the Rig walk
    B) Pendlay rows Completed at 155 focused on being very strict
    C) Tempo OHS hit 215 for three got 235 for 1
    D) 20 minute bike= 267 cals
    E) Scap work
    F) Stretch/Foam rolled for 20 minutes with tricep/ elbow accessory work

  6. Lower back and I aren’t jiving since Tuesday night…

    A. Accessory Work – 4 Rounds:
    12 Seated Bent Over DB Rows (both arms) – 25lbs
    8 Seat DB Presses (each arm) – 25lbs
    1 Regular Rope Climb – slow bringing legs up; cautious of back
    1 Legless Rope Climb
    15 Scap Squeezes

    B. 10 Min Kind of hard on bike / 10 Min easy = 154 calories total

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