A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
*Sets 11-12 = 1 rep @ 93-95%
C.
Every 12 minutes, for 36 minutes (3 Sets):
Run 400 meters
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Row 500 meters
Compare results to June 6, 2018
.
D.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest 60 seconds
a) 70 up to 110kg (just one rep);
b) above the real percentage, 73 up to 100kg, power clean till 90%;
c) 7:55, 8: and 8:20;
d) done.
A. 225/245/265/275/285@1rep
B. 165/165/177/177/188/188/200/200/212/212/220/225#
C. 7:17/8:44
D. Done. Dips(44# kB),RSA 1# plates
C. 7:22/7:36/7:36
A. 245,65,275,280,285.
B. 215,215,230,230,245,245,265,275,280-f,280,285,290-f.
C. 8:00, 7:53, 9:00. (6/6: 8:30, 8:15, 8:58)
D. Done.
A. Up to 285…. felt solid
B. Up to 225… left shoulder was sticky.
C. 9:41, 9:50, 9:42
Ran 800 instead of 400 all three sets.
A. + B – Ran late with work did both together and worked up to 225#
C. How do pple track their times- I’m so bad at this esp on a 5 min group delay. Did these with 14lb WB today (and was able to go UB first rnd, split up last two) and one round of burpees with 2 rnds of box jump overs on the tall side (from shoulder issues). Rows felt slow today but stayed under 2:10.
D. we didn’t do it.
Not much time, just a and b
A: up to 335#
B: up to 295#, 305f. Form got sloppy starting at 285#
A) 110>130 (5kg jumps)
B) 95 > 125 (gruelling on shoulders)
C) 6:40/6:33/7:07 so much faster than a month ago ✅
D) ❌
A) knee is feeling better, did 32×1 for a Double 110kg (moderat)
B) 100/105/112/120/126/133kg (based on 140kg)
C)6:45/6:54/6:56
June 6 7:00/8:02/7:52, did the 400m slow (2:00 min), first 2 rounds unbroken last round 3sets wb 2sets DB snatch fast Row 1:33 Average
A. Built to 130kg
B. Done. Finished at 110kg
C. Finished 2 rounds with all reps in each movement unbroken.
Couldn’t finish the rest as had work
A. 225,245,265,275, tried 285 but failed
B.185, 200,215, 225, 245 but failed didnt try 255
C.8:00. ,9:16,10:23
D. Done
A. 185, 225, 255, 275, 295(missed)
B. 170,180, 190, 205, 215 (missed) dropped to 135 and did 5 push press to work on bar path.
C. Skipped due to time
D. Done
A. Up to 210, which, apparently, is a PR. Tried 215 but failed the second one. Legs felt strong today!
B. Up to 175. Jerks are feeling snappy and 175 went up wiht surprising ease. Ran out of time go heavier.
C. 7:33, 7:47, 8:07. Did these with 14lb WB today (and was able to go UB on all rounds for the WB) and my fastest time today was 40sec faster than last time. And I had way less of a drop off.
Congrats on the PR!!
A- up to 205, my “current” 1rm
B- up to 165, still working behind neck until chiro gets my funky uneven drive from front rack fixed. This felt amazing and for the first time what a jerk is supposed to feel like. Too bad I can’t c&j from behind the neck.
C- 7:56, 9:40, 10:56 forgot hspu on first set, can’t believe I forgot my favorite part of the wod. Didn’t get to do this in June.
Late workout with puppy again!
A) up to 205 (95%) happy with this!
B) 130/1130/140/140/150/150/160/160/170/170/175/175 felt good!
C) 7:23 7:43/7:44 Rx
Last time 7:32/7:50/7:48
D) done
Thanks so much Tino!
A) 80/90/100/105/110kg
B) 77/82/88/94/100/102/105 and 107(bonus :). I felt comfortable and increased
C) 7:30/7:51/7:52
last time: 7:46/8:26/9:18
D) Done
Great job today!
A.) 5×2 Front Squats @ 245lb/ 255lb/ 265lb/ 275lb/ 295lb. (295lb was my 1RM front squat. Hit it for a double today.) B.) Sets 1-2 = 195lb x 3 reps Sets 3-4 = 205lb x 3 reps Sets 5-6 = 220lb x 2 reps Sets 7-8 = 235lb x 1 (missed one; had to re-do.) Sets 9-10 = 245lb x 1 Set 11 = 265lb x 1 (96%) Set 12 = 270lb x 1 (5lbs away from my PR. Feeling alot stronger lately.) C.) Class had priority so no rower. subbed for another 400m run. Had to cut short bc… Read more »
A) 340! Never done that
B) 295/300 for last two reps
C)
Solid day Johnny!
A. 210. Feeling strong
B. Hit 190. Failed 195
C. 8:04/8:22/8:59
D. Done. Subbed tricep Work for dips. I did something funky with my pec benching last Friday and am trying to rest it
???
A. Up to 325×2, felt heavy but no knee sleeves or lifters on the road, happy with this for today.
B. Skip
C. 6:59/6:58/6:52 – modified, drop in was using rowers and boxes. 400m run/30 wb/20 db push press/10 burpees/400m run. Subbed db push press so I could still do some pressing today in place of jerks. All wb unbroken, that 30# gets nasty.
D. Done, added db hammer curls from yesterday.