Workout of the Day
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A.
Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees
Monster Walk with Mini-Band
Lateral Shuffle with Mini-Band
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 80, 85, 85, 90, 90
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 80-85% of 1-RM Front Squat
Rest 3 minutes
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a. done
b. 40-63kg, felt slow first few reps, last reps were solid
c. 60-90kg, all power clean and jerk, focused on quick jerk and pushing under the bar
d. 85, 85, 90, 95kg
A. Done
B. 125 135 145 155 165 175 175 185 195 205F
C. 155 170 185 200 210 215 225 225 235 235 fail jerk
D. 245# 4, 4, 4, 3, 2 got too heavy!!
Jerk in a funk, not confident to split on hvy
A. Done
B. 110,115,125,135,145,145,155f,155,165,165f
C. 140,155,165,175,175,190,190,205,205f,215f
D.4×200 for 5 sets
Note: still struggling with my jerks?
A: done
B: 70kg, 75, 80, 85, 90×2, 100×2, 105 (X2), 105×2 (232#) – added 2 penalty lifts for failed ones and made them both. Locking arms before pull gave me more solid pull. Both failed were behind me. Buggered shin on platform today.
C: 80kg, 90, 95, 100, 110×2, 115×2, 120×2 (264#)
D: 140kg (310#) – first two felt bulletproof and final rep was a strain.
No hill sprints! It’s Friday!
Sorry for the confusion kids, the “Rest 3 minutes” should have been deleted when I changed that from six sets to an “every 2 minutes.” Just lifting…no grande finale.
Dang. No hill sprints for me today then. :(. Thanks CJ!!!
Woo hoo
Megan Becker (50/5’5″/135)
A. Done
B. 66, 72, 77, 83, 88, 88, 94, 94, 99, 99
C. 93, 101, 108, 116, 124, 124, 132, 132, 140, 140
D. 5 sets of 4 at 152#
Then went to the pool to work on swimming. Not good, but getting more comfortable.
Did the 3rd Granite Games Qualifying WOD yesterday so was bit worn out today. Here’s the link if you’re interested: http://www.thegranitegames.com/page/show/1236164-qualifier-workouts-2014-
B. 105, 115, 125, 135, 145, 145, 155F, 155, 160, 165
C. 135, 145, 165, 175, 180, 180, 190, 195, 205, 205
D. Only did 2 sets of FS. I was just too worn out from yesterday. On the bright side, my shoulder and elbow felt better than they have since the Masters Qualifiers. The first time I’ve felt good catching cleans and felt great going overhead.
That’s good to hear Greg. Same here. I didn’t think the MQ was that hard but for some reason its taken me a while to heal from one small injury, missing a 155kg clean, bent the shit out of my finger.
Yes, nothing that hard but I’ve been a wreck ever since.
Glad to hear you’re feeling better Greg!
Is part D complete? Is the something after the 3 min rest that shows at the end?
Yeah. Looks like the grand finale is missing for today.
I was looking foward to just lifting, going to do it now
Yeah but my problem is I have to continue improving cardio in order to keep up with the little guys. I think I’m going to add x8 30-40s hill sprints with 2-3m rest intervals today.
I just figured it was a misprint.