Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
In 20 minutes, build to a 1-RM Front Squat
B.
Every 3 minutes, for 18 minutes, complete (6 sets):
Clean + Jerk
*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 84%
*Set 5 @ 88%
*Set 6 @ 92%
*Set 7 @ 96%
*Set 8 @ 100+%
If you are attempting a new PR, please film!
C.
“Fran”
21-15-9
Thrusters
Pull-Ups
35-54: 95/65 lbs
55+:
65/45 lbs
Compare to June 5th, 2018
D.
Two sets of:
DB Bench Press x 8 reps
Rest as needed
Stationary Dips x 8-10 reps @ 3011
Rest as needed
This is a testing week! Please record your numbers and times to the comments section.
Running well behind. And feeling pretty tired too.
A. PR at 240.# (previous was 235).
B. Matched PR at 90kg. Stopped there.
C. Not done. The gym was full and went home to do some rings work.
Front squat 92kg, (2kg Pr)
Push jerk 53kg, (equal Pr)
Squat clean 65kg, ( haven’t done any squat clean of more than 60kg for a long time, thought I should do 70, but failed 68kg)
Fran, 11min, mentally failed. Last year was 7’30”…
It is not my day.
Today did a few workouts from upcoming competition:
3 mile bike, 2k row, then 1 mile run. Bike was slow and difficult after the bike
Worked up to a heavier power snatch–95 easy, failed 100. Later did “Randy”– 5:41 I think, counting was hard did 5 extra reps and finished at 5:58
Rough day
A) Missed 275#, (have done this with a pause before), PR is 295
B) Missed 215# jerk, PR is 250#
C) 6:35, still slow but 1:15 better than last time
D) 50#DBs/8 reps
A. 110 failed at 120kg
B. Worked up to 110kg
C. 4:33 (previous PR 3:04) two years ago
D. 35 kg
Only did my back exercises and class WOD today. With trying to fix my rib issue, I didn’t think it was advisable to test 1RMs – even for front squat. Just too tempting to push myself somewhere I shouldn’t go right now. E4MOM24 – 10 Push Press (75#) – I did bench press instead. Started at 85#, went to 75# after two rounds – 12 cal row (kept it at b/w 900-1000 cals/hr) – 25 air squats – 50 DUs (was struggling with my DUs today) Was not able to keep with pace for all rounds: 1. 3:07 2. 2:59… Read more »
Rough day, running on 3 hours of sleep (work stuff). Right hip/groin area is sore at bottom of squat from box squats this past weekend. Think I might have been going to low. A – Previous 1RM 290. Pulled plug after 275 as it was starting to hurt under load. B. Same issue as above, so did power clean and jerks to 215#. C. Did class workout instead. Every 3 minutes for 21 minutes (7 rounds) of 18 cal row, 200m run, 20 back squats (empty bar). This felt okay. D. Done. Hip is not an issue when not under… Read more »
Take care of yourself Mike!!
Thanks, will do! I typically err on the side of caution if something isn’t feeling perfect. I’m also going to start doing ROMWOD again. I stopped a couple months ago and have been slowly feeling less flexible – especially in my lower extremities.
Today I had: A. 3 sets: 3 min rest between 1k row 35 burpee over erg 20 fs 65 5 hspu B. 5×5 BS- 3 min rest between.* same weight across. Go as heavy as possible. C. Amrap 5: 10 kbs 35 5 cal bike Awesome day!!! A. Times: 12:55/ 12:19/ 12:59. I felt kind of slow during this, so I probably needed to work on it! 🙂 Rowed around 2:15/20 pace, which is probably not fast enough, but was trying to consider the whole piece. Burpees just picked a pace and tried not to deviate too much. FS did… Read more »
Dyn/mob. Done
A). FS: 215×2 fails 210 ( not a PR). ?
C), Rxd. 3:40, Not a PR – a minute slower ?
B). CJ: 93 lbs, 103, 108,120, 124,130 failed
D). 1) 30 lbsx 8 / 8 reps
2) 40 lbsx 8/10 reps
Felt tired not recovered also didn’t eat enough yesterday need to really work on that … Also I need to get my left hip looked at I never did from me that open injury
A. 345/ 5 pound pr
B. 235 pr hit 225 twice and failed at jerk 240 twice but hit the cleans
C. Fran 6:06, 14 sec pr from June
D. Done
Nice work Richard!
A. (280 1RM)
185, 205, 225, 245, 265, 275, 285F
B. (205 1RM) 135, 145, 155, 165, 185F
C. FRAN
June 5th 2:49 just did FRAN, do a warm up specific to FRAN.
Today 2:52 really happy with today’s time even though I didn’t beat my last time. After doing heavy front squats and clean & Jerks! All thrusters UB and all PUs UB, however I hit a weight bench twice so had to hold my legs tighter which made my Kipping shallow and used more arms so last 4 PUs hanging singles! Finished my last 9 thrusters at 2:32!
Well done!!
Thanks Nichole! Hats off to all that did part “D” today! I have this relationship with “FRAN” that has me “cuddling” on the floor after with nothing left for after!
Great time!
A: 200# fs. 15# pr!!! I was hoping we were going to max out soon, because the perscribed percentages had been feeling fairly easy. This will no longer be the case!
B: Another pr! 150#. I have cleaned 150# from the floor, and i have jerked 150#, but only 145# clean and jerk.
C: fran pr! 4:20. In June it was 4:30 and i was stoked back then…so super happy with my 4:20 today.
Awesome job Amber!! Massive day for you!
Awesome PR day!
A. 280 (93%)
B. 205 (91%)
C. 3:46, (PR 0:05 improvement from 6/5)
Great work Perry!
Thanks Nichole!
DMA) done A) made it up to 295. 15# or. Failed at 300, will hit it next time for sure B)174,185,195,205,215,225,235,250(failed) 245, is my max , tried to or and failed C) 3:49 Didn’t do it June 5th, but my last FRAN time was 4:34 so big improvement. Unbroken on all thrusters. The pull ups got me! Set of 21 unbroken, set of 15 14/1 , set of 9 5/4. My grip went fast D) skipped! Did class wod 2rds 2min max cal row 2min max DU 2min max assault bike cal 2min max burpee to 6” target Rest 1… Read more »
Great job on your Fran!
A : new pr 90 and 92,5 kg
B : up to 80 kg
C : ran on the runner 10 min – and than help my daughter to move for 4 hours
D : pass
Nice work on your FS!!
Thanks so happy ?
DMA Done
A. 140 kg (PR) Last PR was 133 Kg
B. 100 kg Current PR C&J. My legs were lazy today, I just could´t squat clean and barelly could Split & Jerk. The funny thing is that I performed 105 Kg Power Clean.
C. 5:33 – Last time 4:40
Awesome work on that FS Marcos!
Front squat 315lbs
Fran 3:41 (3:54)
Good job everyone!! !
Well done Galdric!
In the same boat some of the others…not a good day for PRs.
DMA: Complete
A.) Got up to 315lb but was right above parallel. No spotter so bagged it since I was struggling. Current PR is 320.
B.) Jerk felt off. Only went to Set 4 (84%) which i missed several times.
C.) Fran = 3:09. Current PR is 2:50
D. Completed with 35lb DBs.
Just wasn’t your day for PRs Phil!
DMA Done
A. 105kg
B. 90kg
C. 4:43
D. BP @ 24/28kg DBs – Dips x10
A. 270# (5# PR)
B. Hit all % up to 96% (245#), then tried 260 (5# PR attempt) – not today.
C. 5:37 – the pull-ups really hold me back on Fran. Didn’t have a great attitude about doing it today so didn’t go “all out”, but still got within a few seconds of my PR probably going at about 80-85%.
D. Done
Nice squat PR!
Thanks Rob!
That is really good for Fran Joe – and nice job on your squat!
Thanks Nichole!