June 19, 2019 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%

When the running clock reaches 15:00…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean

B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

C.
Every 3 minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
40 Double-Unders
20 Wall Ball Shots (30/20 lbs to 10′ Target)

For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into. Note in comments how many sets you completed and your times in each of the sets. For example:
1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

online pharmacy buy prevacid no insurance with best prices today in the USA
Subscribe
Notify me of
guest
77 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Peter McKee
Peter McKee
June 21, 2019 10:45 am

A. 115kg / 120kg / 125kg / 128kg
B. 120/140/155/165/175
C.
1.44.
1.54
1.48
1.50
2.00
1.48
1.56
2.00

TrineP
TrineP
June 20, 2019 11:52 pm

Warm-up done.
A: 2×55, 2×60, 1×62.5kg
C&J with 55kg (less than 95%)
B: 65, 75, 80, 85, 90kg
C: 2:04, 2:11, 2:07, 2:11, 2:27 (Tripped on DUs), 2:11, 2:13, 2:24

Megan Markee
Megan Markee
June 20, 2019 6:21 pm

A. 145/155/165/175/185 then 165/175 for C&J
Dropped since my max clean is way over my max jerk
B. 155-265
C. 2:14/2:14/2:18/2:26/2:26/2:33/2:26/2:37
Read it wrong and did row then WB then DU

Anna Lings Kjelgaard
Anna Lings Kjelgaard
June 20, 2019 2:19 pm

First time training this week ?

A. No squats for me. Did powercleans + jerks. After that heavy powerclean singles.
B. Up to 2 reps @107,5kg (85%)
C. Subbed DU’s for 10-15 KBS @24kg. Did 20 reps the first round but that took waaay to long compared to DU’s.
Sets between 2:30-2:40 ish. Skipped round 6. That heavy wall ball got to me.
My hamstrings and butt were like gelly after this ?

Andrei Puchkou
Andrei Puchkou
June 20, 2019 12:44 pm

Warm up done
A. E3MOM 6 sets of:2 HHS+ HS+Snatch @ 155#
B. 228/275/318/345/386
C. 250 m Row
40 DU’s
15 WB(25#)
2:09/2:07/2:08/2:16/skipped/2:18/2:21/2:17

Piotr Swierkocki
Piotr Swierkocki
June 20, 2019 5:40 am

Done this yesterday morning
A) done, no misses, finished 105kg
B) done, quite easy, 153kg finished, ezpz:D

Session 2
C) this was hard but fun 😉
Times:
1) 2:07
2) 2:10
3) 2:12
4) 2:40
5) 2:51
6) 14 wall balls
7) rest
8) 2:36

Samuel Woodman
Samuel Woodman
June 19, 2019 11:31 pm

A: 275-285-300-305-315. Then missed 315 and 330# for the cleans lol
B: 255×8-315×6-345×4-385×2-445×1
C: 2:16×3/2:15/2:13×3/2:08, all ub. I enjoyed that.

Juliana Selvaggio
Juliana Selvaggio
June 19, 2019 11:12 pm

Took a little hiatus to get my snatch stronger and focus on lifting mainly. I’m back though!!

Today was gnarly!
OHS 3×5 (105#, 115#, 120# really close grip)

FS: 2 x 5
145#, 135#

FS 11/4: 2×5
All sets at 105#

A. 135#, 140#, 150#(only the clean not the FS) 🙁

then 145# – couldn’t do my actually 95% oh well!

B. I did the performance workout from yesterday
50 Burpees over Barbell
50 Power Cleans, 65#
Time: 6:03 Rx

tino
tino
June 20, 2019 4:15 am

Great to see you back Juliana! Looking forward to seeing all your hard work on your lifts transfer over.

Wilson Hopkins
Wilson Hopkins
June 19, 2019 9:44 pm

Knocking out what’s left from this mornings session.

Warmup done.
A. 110Kg(80%) across all. Felt slow and not that strong.
105Kg for CJ.

tino
tino
June 20, 2019 4:14 am
Reply to  Wilson Hopkins

Find a way! Nice work getting everything in!

Eduardo Salazar
Eduardo Salazar
June 19, 2019 8:59 pm

A. 185/ 205/ 215/ 225
B. 200/ 235/ 275/ 295/ 305
C. 2:47
2:48
2:55
3:14
Skip
2:50
3:15
Skip

It’s been a while since I cleaned 225 due to the injury I had, didn’t feel easy but got the two lifts ??

tino
tino
June 20, 2019 4:14 am

Awesome to see you hitting 225 again! Nice work!

Dante Tuscai
Dante Tuscai
June 19, 2019 8:48 pm

A. 270,285,300
Did the 2 cleans without the jerk at 315 because that wasn’t going to happen lol
B. 235,285,335,355,405 – then did a single at 450 and 500 for a 25lb PR ? was feeling good
C. This wod was soul extracting and then crushing….
Rx 2:06,2:06,2:08,2:09,2:18,2:24,2:29,2:28 – went 11/9 on all the wall balls

tino
tino
June 20, 2019 4:13 am
Reply to  Dante Tuscai

Yeah buddy! When the pans hot you do the cooking! Congrats on the PR!!

Dante Tuscai
Dante Tuscai
June 20, 2019 4:41 am
Reply to  tino

Hell yea! Thanks Coach!

Douglas Gooch
Douglas Gooch
June 19, 2019 8:41 pm

A. 255/255/270/270/280/290/290
B. 255/300/350/405/425
C. No WB did thruster with a single 24kg KB. All rounds were under 2:05. What would be a relatively equal substitute for a 30lb WB?

tino
tino
June 20, 2019 4:13 am
Reply to  Douglas Gooch

85lb. Thruster

Adrian Villaseñor
Adrian Villaseñor
June 19, 2019 8:37 pm

Had a good day.

Some flexibility work and barbell warmup before A.

A.
185/ 195 / 205
Then
215 for C&J
Felt so smooth with C&J because thats my Pr and I did it so easy. It turns down that all this jerks excersices are having effect. Felling strong!

B.
Haven’t increased weights since last year, so today I felt this 80% like a 60%.

155/185/225/235/265/285

All lifts without accesories and felt light.

C.
4rds of:
5 Burpee BarMuscleUp
7 DL
9 T2B

Finish the day with a bicep routine.

tino
tino
June 19, 2019 8:39 pm

No wall balls double understand rowing?!?!

Kryssie
Kryssie
June 19, 2019 7:56 pm

A. 139/140/150
Then 3 @ 155
B. 145/175/205/225/255
C. RX 2:28/2/36/2:47/3:05/nope/2:38/2:53/2:51
Thanks to Sam I didn’t fail any more rounds – he practically pushed me to the rower and kept me on that WB. ?? Only 4 total rounds with UB WB.

tino
tino
June 19, 2019 8:15 pm
Reply to  Kryssie

That’s a good training partner for you! ??

Kryssie Chandler
Kryssie Chandler
June 19, 2019 9:29 pm
Reply to  tino

Very true. SV would not be the same with Sam!!!

Justin Hanson
Justin Hanson
June 19, 2019 7:31 pm

A) Done
B1) 230/230/245/245/255/255
B2) 270- jerks… not a chance today
C) 230/265/320/345/380
D) 2:17/ 2:22/ 2:34/ 2:44/ 2:51/ 3:08/skipped/ 2:47 happy with my effort but bummed I couldn’t keep it together… next time.

tino
tino
June 19, 2019 7:53 pm
Reply to  Justin Hanson

Next time this comes around you’ll crush it! don’t let that wall ball beat you!

James Stringfield
James Stringfield
June 19, 2019 6:43 pm

A. Made 230 x2, 240 x2, 255 x1 didn’t hit either clean and jerk at 270. Body is cooked
B. 245×8, 290×6, 340×4, 365×2, 415×2
C. Did a class wod
28 min EMOM
1. 10 Burpees
2. 5 UB BMU
3. 15 UB WB (25)
4. 30-45 DU
Completed all rounds avg’d 35 DU and missed
1 BMU.

Don Durham
Don Durham
June 19, 2019 5:56 pm

A.) 175/185/200
B.) 200/210(equaled my 1RM c&j)
C.) 210/265/290/315/355
D.) Didn’t have time so did the Gym WOD

Jake Swartwout
Jake Swartwout
June 19, 2019 4:38 pm

A. 245/260/275 then 285 but missed both jerks… whomp whomp.
B. 225/255/300/320/360
C. 2:36/2:40/2:53/3:13/Skipped/2:52/3:26/Skipped WB beat me mentally. I’d say my mental game is pretty strong but that WB defeated me today. I’ll be back…

tino
tino
June 19, 2019 4:43 pm
Reply to  Jake Swartwout

I want to see you have revenge on that wall ball! ??

Ward
Ward
June 19, 2019 4:23 pm

When is the next cycle beginning?

tino
tino
June 19, 2019 4:40 pm
Reply to  Ward

This one just began June 3 and will run to Games in august.

Noah Pester
Noah Pester
June 19, 2019 4:18 pm

A. Done just based off feel not %
245,245,260,260,275
245,245

B. Done based off 475

C. 2:20, 2:18, 2:19, 2:27, 2:18, 2:33, 2:27, 2:31
Wall balls unbroken, tripped on the DU’s a few times on the slower rounds

Scroll to Top