Openers and Activation
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 6-8 reps @ 75%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
*Sets 1-3 = 70-75% of 1-RM Power Snatch
*Sets 4-6 = 75-80% of 1-RM Power Snatch
C.
For time:
30 Thrusters (135/95 lbs)
30 Power Snatches
30 Overhead Squats
D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10-12 GHD Sit-Ups
A. 185/195/215/175
B. High hang + full @ 85/95/105/115/125/125/125/125
C. 9:14 no reason this should be over 9 but the snatches took me forever, dropped to singles quickly, maybe went too fast on thrusters
worm workout before A and instead of C
A: 90/120/135/6@112kg
B: 80/80/84/84/88/90
A: 225×5/305×3/340×1/280×5, forgot about the 6-8 part
B: 175-185×2/195-205-215
C: 7:26. 12-7-6-5/1s/21-9
D: 3 rounds done
Crushed it but still no cigar. DT won this one 🙂
A) 84/ 112/ 126/ 105
B) 55/58
C) 9:30 scaled
D) done
It was really fun !!!maybe I could handle rx about C…we’ll see Next time !
Nice job Andrea! I though you adjusted C well and got a great workout in!
A. 185/ 255/ 285/ 235
B. 135/140
C. 18:24
A. 175/ 235/ 265 failed /3@225
B. 130/ 135/ 140/ 145/ 150/ 150
C. 13:43
D. Did a “dry-run” of wodapalooza qualifier 1, got to the round of 15. I’m not doing that open but someone at the gym needed a wingman ??
Damn! Doing the qualifier after all of that couldn’t have been very fun! 🙂
A. Up to 155lb, 125lb x 6 reps
B. Up to 95lb
C. Lol. 22ish min
Seeing as how I still struggle with 85lb OHS, this went exactly as I expected it to and it’s ok. I just needed to physically do these to prove to myself that I can. I didn’t want to adjust even though I didn’t get the intended stimulus. I have some work to do here
Nice work Ola. Just be smart with your loading. I don’t want to see any unnecessary injuries. Good job getting through the workout.
A. 135-175-195-165x8reps
B. 100-100-105-105-110-110
C. 17:38 . Just wasn’t “with it” on the WOD today. Power snatches took almost 10 minutes
D. did a long sled push instead, needed something mindless!
It wasn’t a bad session, it was still worthwhile and I had fun. Just need to watch my work:rest on these types of workouts and stay in it mentally
Nice work Caitlin. I would have suggested adjusting the load for this one to make sure it was around 10 minutes. Solid work pushing through!
A. 225/295/330/275×8
B. 165/165/170/185/205/225
C: 7:55
D. Done with hanging leg raise.
Great work going sub 8!
A) 225, 280, 335, 275×6
B) 155, 175, 175, 185, 195, 205
C) 8:10
Thrusters: 21-9
Snatches: singles
Ohs: 11-11-8
Close but no cigar 🙂
Can we get more squats please? ?
A. 95/125/140/117.5Kg for 8 reps
B. 52.5/57.5/60/62.5/65/65Kg
No idea what my 1RM PS is, I think somewhere around 75Kg. Went off feel on this; felt good and quick.
C. 14:40 Rx
T – 10/10/5/5
PS – fast singles in clusters of 10/5/5/5/5
OHS – 10/10/10
PS were slow and steady, definitely where I lost all my time. The other two movements were at 3:00 each. Happy with the effort, shoulders stayed strong and felt relatively stable throughout.
D. Done, Subd Vups.
Strong, healthy and moving well! Great work dude!
Warm up- Done
A) 200/265/300/245 for 6
B) 1-3@125/ 4-6@135
C) 12:27
D) Done, all sets up 60 seconds
A. 190/255/285/240#
B. 145/155/160/165/165/165#
C. 2:19/9:08/13:30 Rx
D. Done 4 rounds
A) 139/175/195/160
B) 95/95/95/105/105/105
C) I was scared of this one but it was actually fun. 9:05 Rx
D) done
Thanks Tino! Hope your Friday’s been awesome!
Always a party with two little ones!
A. 75/100/112/93kg x7
B. 56/60/60/60/64/64kg
C. 14:05 with 115 lbs
D. Done
Openers done, really liked these to start.
A. 225/300/335/280×5
B. Did power clean + hang power clean – 185/205/205/215/225/235. Left shoulder acting up, had some work done on it yesterday but giving it a little rest.
C. Modified for shoulder – 30 front squat/30 power clean/30 back squat with 135 – 8:17
D. Done
Hopefully some extra rest over the weekend will have you feeling good going into Monday. Good adjustments though ?
I’m sure so. I think it’s bicep tendon that was pissed off, feeling it in the front of shoulder going overhead. Had some work done and will add in some prehab/strengthening and should be good to go.
Pretty awesome to see all the athletes on here Coach! ??????♂️??♀️
W/U: ✅
A) 225/305/349/285×8
B)
155/165/170
175/180/185
C) 8:01
Trusters (15/10/5 in 1:55)
PS singles (done at 6:15) <- ?? (Should have pushed harder here)
OHS UB (to 8:01)
D) done
Still moving pretty fast for someone who’s focusing on their studies!solid work!
A) 205/275/305/255×6
B) 175×3/185×3
C) 8:47 rx
Thrusters 20/10
Snatches 6×5
OHS 15/10/5
D) done
A. Took percentages of #350
B. 185/185/195/195/195/195
C. 7:15RX– Just wanted to attack today and test holding on to the bar as long as I could despite the burn. Held 12/10/8 on thrusters, fast singles on power cleans, and 15/15 on overhead squat
D. Done
Great job Jorge!
Crushed it today dude!! Love it!