Workout of the Day
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A.
Take 15 minutes to build to today’s heavy:
Front Squat + Push Press + Jerk
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Power Snatch x 2 @ 70%
C.
Five sets of:
Z-Press x 5-6 reps @ 2011
Rest as needed
D.
Twenty sets of:
Assault Bike x 45 seconds @ 70-75/60-65 RPM
Assault Bike x 45 seconds @ 50-55/40-45 RPM
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A – up to 195#
B – 120#
C – 105/110/115/120/120
D – Had to skip to get to my son’s 9th birthday party. Was so upset to miss the Assault bike! 😉
A: up to 195#
B: 115# (70%)
C: 115# (missed 5th rep on 120# set attempt)
D: 402 total cals. 10 sets on the bike for 170 cals 10 sets on the rower 232 calls (shared equipment) . Last 10 minutes were rough.
A. Up to 265#
B. 165#
C. 155#
D. done
So I took it easy today…. This is week 2 of my knee shots and based on last week, I thought I should stay away from lifting… So I did
4 rounds for time:
– 400 meter run
– 500 meter row
– 30 cal on the bike
31:20
Hoping my knee doesn’t turn into cement like last week!! One more week of shots to go!!
A. 135, 155, 165, 185(Failed push press, shoulders not recovered from Thursdays class wod of OH squats).
B. Done at 105
C. worked up to 105×5
D. Done at 60-65 and 45-55
A. Fr Sq.+PP+Jk 135,155,165,185,205,220,225 (new Push Press PR by 10 lbs!!)
B. SnPull + Pwr Sn x2; 135, 120, 120,120,120,120
C. Z Press 95×6, 115×6, 135×6,145×5, 135×5 (1st time doing these – pretty interesting)
D. Rower – 10 sets only alternate 45 sec hard (1:49 avg); 45 sec ez (2:05 avg) – 266 Cals total
A got up to 77kg which is pretty good for me. Pretty happy.
B snatch pull and p snatch at 50kg which is 70%
C never done this as missed last week did it at 40kg wasn’t too bad
D did row and a machine that’s like on a yacht when you trimming the sails. 45 sec 30off 10x each. Not sure what machine is.
A. 85, 95, 105 (2), 110 (2)
B. (130); done at 95
C. 65, 75, 80, 85, all done at 6…90 (4), 90 (4)
D. airdyne; 242 cals
A. 180#. (2nd Push Press PR this month and used Power Jerk)
B. 115# (felt really good today so went a little heavier than 70%)
C. 85-95-100-100-100#
D. No assault bike, used rower. 6800m
Fantastic work Cheryl!!!!
D. Airdyne, 229 cal. (hard to keep at 60/40)
Did group Wod. CF total
Back SQ 315, Press 90, Deadlift 340PR = 745
That is sooooooo strong Litsa!!!!
Amazing strength!!
Did Wednesday’s work, notes under Wednesday.
A)Up to 165#
B)95#
C)85#(2)/90(2)/95(1)
D)353
A.220#
B. 135#
C. 125#
D. Done
A. Up to 215
B. 135
C. 95,105,110,115,120- all x6
D. Done-341
A. 140
B. Did group wod – 6 min AMRAP 2 power cleans, 1 push press, 3 back squats, 1 jerk. I couldn’t resist.
C. 55, 65, 75, 75, 80
D. I did this yesterday – I can’t run so I thought I would do a 30 min. air dyne workout. Did this exact one yesterday. Hard!! About 220 cals on an old Schwin.
Well today just didn’t happen! I tried to fit a workout in, but work got the best of me. Mentally and physically exhausted. I will try to make it up on Sunday. Tomorrow is another day.
Hope you have a great weekend and get some rest 🙂
Thanks! 🙂 have a good weekend!
Yes and sometimes your body needs a rest – your body was just doing its job and telling you it needed a little extra tlc
A. up to 120#
B. started at 75# and it was too easy so bumped to 85#
C. 75#
D. no airdyne, subbed 6x200m sprint repeats
A. 65kg
B. 42.5 kg (70%)
C. 42.5kg
D. Skipped. Did a qualifier Wod with row, WB and C2b
A. Up to 175
B. 125
C. Standing strict press @ 95
D. Erg outside, 450cals, 7150m
A: Worked up to 105kg. Missed 107.5 on Push Press (9 lbs under my 1RM)
B: 40,50,55,60,65,70kg
Then I did German Throwdown Qual 3
10 HSPU (open standards , 10 Snatch 55kg, 9 HSPU, 9 Snatch, 8/8, 7/7, …… 3/3,2/2,1 HSPU, 1 Snatch
10:29
Did HSPUs in halves and snatched were all singles. Worked out pretty well for me but still took to many breaks probably.