Corinne
Competition:
am
A. 500m Row x 3; rest 2:30 between – 90% efforts
B. Back SqT – climb to heavy double, NOT max, just heavy double with some volume leading up in 15 min
C. Power Clean up to 75-80% (pause in catch for 2 seconds, looking for perfect catch position (as if was going to ride down to bottom position) ) x 5-7 reps; rest 2-2:30 between
D. assistance style work
4 rds @70% max ; just smooth movement, like warmup style
10 kb /db thrusters (lighter side)
10 ghd situps
10 ghd back ext
20 band scap squeezes
pm
A 3 rds afap
20 wall balls 20/14
15 burpees over bar
20 deadlifts 135/93
B. 30 min on bike
:30 / :30 for 10 min
10 min @70-80% constant
10 min flush – legs only
C. Recovery Work – Specific to athlete
Warm up:
2 rounds-
250 row
120′ jog
10 lunges
5 strict pull ups
120′ jog
AM:
A. Rows- 1:56.6/1:56.0/1:55.7
B. Built up to 113 kg x 2
C. 7×70 kg w/ rest
D. Done (thrusters w/ 18# kb’s)
Same warmup as tori
Rows 1:52 1:52 1:49
Back squat 220kg x2
Cleans 73kg
4 rounds done 18# KB
Workout 5:30
Bike 236 Cals 30:00
AM:
Warm up 3 rounds
250m row
120′ jog
10 lunges
5 strict pullups
A. Rows: 1:54, 1:52, 1:52 didn’t realize was supposed to be 90% this was like 110% for me I was wondering why I was only one dying after ????
B. BS: 110kg X 2 think this is PR for 2
C. PC: done at 62kg.
D. Assistance work done.
PM:
Metcon 9:24.
Didn’t do bike today.
220kg x2 ????
A- 1:54.2, 1:54.7, 1:55.1
B- 205#
C- done at 145#
D – done
Met con- 8:11
500m rows 1:35.3/1:36.1/1:35.5
Back squat 2 rep 435
Power clean 235-245
Assistant work done
3 rounds 6:21
500m rows: 150.4, 149.4, 149.4
Back squat: 264#
Power cleans done at 73kg
Accessory work done.
Wod: 5:17
Bike: 243 cals
One long ass session:
Did 4 rounds as warm up and added in yoke carry from yesterday
Rows 1:39.7/1:39.5/1:38.5
Bs- 365
PC-up to 255
Metcon- 6:17 still working on that sprint game- consistent rounds at least
Bike at home done
1st session
A. Wod. 6:08
B. Back squat. 3 rep every :30, for 2 minutes. X 6 sets at 242#
2nd session:
A. Rows. 1:40. 1:40. 1:42. With 2 min rest
B. Back squat – 150kg for double
B2. We power cleaned up to 100kg I believe
C. Did workout again with the pm guys
Now ready for rest day tomorrow
Back squat- 355 (jumped by 10 from 265)
Power clean- 2@215, 2@225, 2@235
Wod- 6:07
Bike ✅
I thought you were going sub 5:17 on the second go around…?
I never had my car ????
Lol Lynn. Ooops! 120kg. Not that strong! You crushed the squats today!!
Rows
1:35/1:35/1:34
Back squat up to 330
Superset with power cleans up to 90kg
Metcon 5:38
15 mins on bike
A. 500m Rows: 1.54, 1.55, 1.56
B. Back Squat – 105kg/231lbs – most weight I have had on my back in a month. It’s the little things!
C. Power Cleans – 60kg/132lbs – stopped when lower back went
D. Bike – done
E. WOD: 8:01… slow on the burpees/back