Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Muscle Clean x 3 reps + Tall Clean x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Clean (floor, mid-thigh, high hang) + Jerk
Yes, I want you building from the bottom up on these 3 position snatches.
C.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
D.
As many rounds and reps as possible in 12 minutes:
5 Power Cleans
10 Toes to Bar
15 Wall Balls
40-54
145 lbs/100 lbs; 20 lbs to 10′ target; 14 lbs to 10′ target
55+
130 lbs/75 lbs; 20 lbs to 10′ taget; 10 lbs to 10′ target
A: up to 95# for speed and smoothness
B: Up to 160# in 6 sets. High hang was limit
C: Up to 315# / 95% .missed PR (although 315 was a “naked PR”, no belt no sleeves in a drop in non-cf gym)
D: 6 Rounds (first 2 in 3 in 1:50. Was back at the bar for round 7 at 12:02)
A. done with 75#
B. 125#. My clean is a work in progess 🙁 Need to unload and spend more time tweaking.
C. 130/150/175/195/205/220/235/240# (PR)
D. 5 rds (No med ball, so did 7 HSPU instead, and scaled clean weight to 135 to focus on technical aspects)
A – 115/125/135
B – 135/145/155/165/175/175 (High hang at end was tough. Need better extension)
C – Skipped. Not testing left adductors until chiro looks at it on Thursday. Feels exactly like the right one did right before I partially tore it. Don’t want to deal with that again.
D – 5 + 9. Rx. Ugh. Damn cleans wore me out. Went too aggressive early and spiked too quickly.
A) 95,95,115
B) 115,135,145,155,165,170,175
c) 150, 175, 200, 230, 240, 255, 270, 275, 280, 285, 290, 295
PR by 25lbs, Itook to many small jumps after 270 which was old 1 rep max
D) 4 plus 8
A) 53-63-68
B) 73-78-83-93-98 (miss at HH)-93
C) 100-115-135-155-165-170-182(f) The 12# jump didn’t seem right after a 5# jump but the 170 felt strong so I went for it. I think I’ll get this # soon.
D) 4 rds. + 24 RX (100# PC’s aren’t T&G for someone who’s max clean is 128#)
A. 65, 75, 85
B. 85(2), 96, 105
C. 115, 135, 143.8, 155, 165.8, 175, 185, 205, *225
*not a lifetime PR-but definite ground gained on the road to ensuring proper depth and building strength/confidence below parallel in the bottom of the squat…heaviest probably in the past year or so. #winning Now another 4-6 year and I can fix that immature squat!
D. 5+15; hands/arms pumped
*continued road to normal grip MU; did some strict ring rows
A, 65/85/95/105
B, 85/95/105/115/120/125
C 178/205/235/265/285/295/305
D. Did group class wod today C&J and strict pull ups.
Fairy #quadmother squats so legit! 300+ #likeaboss!
Gladly trade you some bottom end strength for some of your upper body strength for those MU!!! 😉
A. 65, 75, 85
B. 85(2), 96, 105
C. 115, 135, 143.8, 155, 165.8, 175, 185, 205, *225
*not a lifetime PR-but definite ground gained on the road to ensuring proper depth and building strength/confidence below parallel in the bottom of the squat…heaviest probably in the past year or so. #winning Now another 4-6 year and I can fix that immature squat!
D. 5+15; hands/arms pumped
*continued road to normal grip MU; did some strict ring rows
A. 65, 75, 85
B. 85(2), 96, 105
C. 115, 135, 143.8, 155, 165.8, 175, 185, 205, *225
*not a lifetime PR-but definite ground gained on the road to ensuring proper depth and building strength/confidence below parallel in the bottom of the squat…heaviest probably in the past year or so. #winning Now another 4-6 year and I can fix that immature squat!
D. 5+15; hands/arms pumped
*continued road to normal grip MU; did some strict ring rows
A. 95-105-110#
B. 125-135-145-155-165-175# (used the grid style high hang today 😉
C. 137/162/187/212/225/237/253(fail)/253(fail) – legs felt tired today…need to fix my drive out of the hole.
D. 7+15 reps (power cleans and toes to bar unbroken; wall balls ub 1st 3 rounds then went 8/7 on the remaining rounds).
A. 60/65/70 those tall cleans are very hard for me, but exactly what I need
B. 100/105/110/115/120/125 hi hangs also hard for me!!
C. 130/155/180/200/215/225/240 current 1RM/245F/245F 🙁 almost had it…next time
D. 4 rds. Still being very careful w/TTB. Wall balls to 10ft are getting easier!
240# BS just kinda blows my mind…nice work!
Thank you!
A.135#
B. 135/165/185/205/225/245
C.185/215/245/275/295/315/335/350
D. 5rnds + 5
E. Swim 10-50 yd efforts 1 min rest in between
A. 155#
B. Up to 265#
C. New 15 lb. Back Squat PR of 515 lbs. @ 185# BW (video)
http://youtu.be/9fXMfKJvgVs
D. 7 Rds. + 15 reps
Solid work today Willie!!
Thanks Nichole. Solid programming! Enjoying it.
Willie, you are one strong Dude! Congrats on the PR!
Thank you sir. Glory be to God….and solid programming!
Wow man – congrats! That’s a big lift!
Did bit of m and a.
A did at 30,40,50kg.
B worked up to 3 sets @ 65kg. I did full clean and jerk then mid thigh and jerk, hhc and jerk and by the third one it was getting hard.
C sets were 60,80,100,110,115 and 120 kg felt good but after being sick and only being back two days didn’t want to push to far.
D did 65kg clean which is 143lb I think. Can’t call it rx . 5rounds and 5reps
A-Up to 135
B-Up to 185×3 sets, missed HHC last set
C-Up to 365, not a PR but still feeling good!
D-6 + 8 reps
A. 40, 45, 50 kg
B. 65, 70, 75, 80, 85, 87. Kg
C. 71, 84, 98, 110, 117, 123, 125 equals 1rm all kg.
D. 6+4 rx
A.95×3
B. 185,195,200,205,210f,195
C.made 95%@335
D.5rds+6 wall balls
A. 65-70-75
B. 105- 115
C.100×5- 120×3- 140-160- 170- 175- 190 (PR) then 200 another PR – I was super excited! Been trying for a few months to break the 185 mark and today to add 15 pounds was great!
D. 6+5 RX had to break on the wall balls. Goodness those are hard for me.
That is awesome Tracy!!! Great work, welcome to the 200 club!
Thanks Nichole! I have been chasing that one for a while. Felt really good to get it today!
Congrats on the double PR! 🙂
Thank you! 🙂
A. 95-115-125
B. 135-155-165-175-185-195 failed on high hang
C. 195×5-230×2-265-300-320-335-360f
D. 5+13 wall balls
Wow…that 145# felt heavy! Legs were torched.
Working my way back following hyperextended knee due to errant barbell. Still keeping weights light.
A. 75-95-105#
B. 95-145#
C. 135-225#
D. 5 rds + 10