Workout of the Day
A.
Every 2 minutes, for 20 minutes, complete:
Clean & Jerk
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.
D.
Every minute, on the minute, for 24 minutes:
Minute 1 – Row
Minute 2 – 5 Burpees + 5 Thrusters
Minute 3 – 20 Double-Unders + Toes to Bar
40-49: 200/150 meters, 115/75 lb Thrusters, 10 Toes to Bar
50-59: 200/150 meters, 95/65 lb Thrusters, 8 Toes to Bar
60+: 150/100 meters, 75/55 lb Thrusters, 6 Toes to Bar
A. Done
B. missed my 2nd DL at 85%. Never got it. Boo
C. skipped
D. Got all my reps on all rounds for 50-59 category. Yay.
A. 155,165,180,195,205,225,235,250,260,280 (5#pr)
B. 205,245,280,300,345
C. 285
D. Done
A. worked up to #260.
B. #225, #275, #315, #360, #380.
C.#315 completed
D. completed RX.
A. worked up to 305# failed @ 315#
B. 250#, 305#, 355#, 405#, 430#
C. 355# Pass
D. Pass (I call that Metcon “Nasty Nas”) Illmatic! Rough one around 12mins in.
A. Worked up to 235..felt good, still need work on my jerk
B. Done
C. Done
D. Completed all RX, definitely able to make all reps each round. No burpee box jumps which makes that possible..
A. Got stuck at 95% 185f, but felt like I was getting under the bar much better.
B. Done.
C. Did not do.
D. (50-59) stopped rowing at a max of 45sec if I did not make the 200 meter, most rounds were 160 to 180. Other than that all rounds and reps were completed.
A: Up to 220
B: Up to 335
C: 285
D: Done RX
A. 110/120/130/140/150/160/170/180/190f on clean/190 PR!!/200f on clean
B. 165/200/230/265/280
C. 230
D. skipped due to time constraints
A. up to 225 shoulder issues really hold me back
B. 225/260/305/350/390
C. 305
D. Done RX
A. 135/135/145/155/165/175/185/195f/195/195f
B. 215/255/305/335/360
C. 305
D. 40-49, skipped thrusters in rds 6-8, everything else complete. Hello rest day.
D. Really liked this one! Lots of recovery! Unfortunately I only got 15 minutes in because I had to coach….should have made the class warm up with the remainder time 🙂
Shoulder still not 100%, so had to cut out the jerk about halfway through. But the cleans were feeling good today! 🙂
A. 75/80/85/90/95/100/105/110/115/120/125
B/C skipped due to time
D. went with the 50-59 weights/reps today 🙂
A. 135,145,155,165,175,185,200,210,210,220
B. 200,240,280,320,340
C. 280
D. RX and did last set unbroken with no rest between movements
A. up to 135#, working on my jerk technique, it’s paying off. Felt solid.
B. Worked up to 235# for 2. Again feeling strong here.
C. All sets at 185#
D. Compared to last weeks Wednesday meltdown, this was very manageable, all sets unbroken and RX. I made the row minute be my recovery, and that ended up keeping my heart rate just singing and not screaming for mercy…
A. 125/135/145/160/170/180/190/200/215/235-pr (only because I haven’t tried in a long while)
B. 225/255/300/340/360
C. 300
D. 1-4 Rx, 5-7 150row 5 t2b, 8 Rx. Worked night shift (6:30pm-6:30am so not a lot of sleep. Just worn out a little over weeks events) screw the stomach pains! Ha!
A Up to 275, failed the clean at 285.
B 225, 275, 335, 385, 385
C 335
D 40-49, Everything RX except that I went down after the first 3 rounds of TTB and was doing 5/rd at the end. Thanks to Carmen for giving me the intro to this program and pulling me along. It’s been great so far!
Welcome!!
A Up to 103kg
B (180kg) Up to 2x153kg
C 126kgx3, 3 set
D 40-49, RX. Hard at the end, I should say 8 on a 10 scale. Felt good.
a. 75/80/85/90/95/100/110/115/125/130
b. 135/165/190/220/230
c. at 190
d. completed rx 40-49
felt good to do this with my buddy goodwillie- who smashed it. back feeling ok, rounded weights down rather than up. live to fight another day!
A. 140,155,165,180,190,205,215,230,235,245
B. 245,285,335,380,405
C.335
D.200m, 5burpee 95thruster, 20doubles 8ttb (made all rounds)
A 55-60-65-70-75-80-85-90-110-120 – 20# PR on squat clean & jerk
B 105-130-150-160-165
C 3X135
D 65# – all reps for 40-49 – This was one of my favorites of this style. Felt good to get all reps. 😉
big pr! congrats!
WOW! Congrats on the big PR! Woo Hoo!! 🙂
20# pr?? Celebrate!! Woohoo
Triple Woohoo!