A.
Every 3:30, for 14 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
When the running clock reaches 12:00…
B.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 75-80%
*Sets 3-4 = 3 reps @ 80-85%
*Sets 5-6 = 2 reps @ 85-90%
D.
Three rounds for time of:
60 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
15 Box Jumps (30″/24″ – Jump Up, Step Down)
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a) 75/80kg;
b) 85kg;
c) 85 up to 104kg;
d) 22:23.
A. 3@190, 2@205
B. 215
C. 225 225 240 240 255 270
D. 22:01 with 30# WB
WB 30 15 15 / 4×15 / 4×15
PU 10 4×5 / 3×10 / 3×10
Great workout thanks!
A: 82,5/88kg
B: 93,5kg
C: 105/112/120kg
D:
17min AMRAP
13 cal Row, 8 BBJO, 5 T2B
-> 9 rounds
A. 130, 140
B. 150
C. 165 x 3, 175 x 3, 185 x 3, 185 x 1, left ribs felt very funky so stopped after 1 rep on 4th set
D. 18:13 rx
Day late to the party.
A) 100 / 107
B) 115
C) 100×3/107×3/115×3/118×2/122×1
D) 17.24 no flow on the WB in 2/3
A. 200, 200, 215, 215
B. 225
C. 225×3, 225×3, 245×3, 245×3, 265×2, 265×2
D. 16:56 RX
A. Set 1-2: 185
Set 3-4: 195
B. 210 lb
C. 275/295/295/315/315/335
D. 19:18
A) all power c and PJ
240/245/250/255
B) 269/279/289
No belt on c&j work
C) FS
trips 265/280/280/300(belt)
Dubs: @ 313 belt
D) 36 lbs Med ball
What was your time with the 36lb ball?!
17:29 said I would stop at 20 minutes. Front squats were rough today.
I bet the 36lb ball was worse!
You are getting us pretty dialed in on frontal plain movements/cycling. ??
Plus it’s my fault for only having a 10lbs and 36 lbs med ball. I’ll prolly stop posting that because it seems like a pity plea for being slow.
I’ll just HTFU!
I flagged those two threads, by the way.
Same, thanks!
A.175/180/185/190
B. 195/200/205
C.195/200/200/205/210/215/225
D. ~16:49
A. 125,130,135,140
B. 135,140,140,140,145,145
C. 16:16 RX
A.3 Cleans + 1 Jerk 85/85/90/90kg
B.100/105kg/105kg (failed the jerk)
C. Front Squat
set 1@3 105kg
set 2 @3 105kg
set 3 @3 110kg
set 4 @3 115kg
set 5 @2 120kg
set 6 @2 125kg
D.23:13 RX (WB 10 kg)
A: 100-100-105-105
B: 110-110-110
C: 110-120-125
D: 18:18 – Should have split up earlier on PU.
O︆o︆o︆a︆u︆h︆ Du︆u︆d︆e︆s︆ ! T︆he L︆i︆s︆t wi︆t︆h N︆a︆ke︆d︆︆-︆W︆om︆en︆s f︆r︆o︆m y︆o︆︆u︆r Ci︆ty ︆h︆a︆s b︆e︆︆e︆n︆ pu︆b︆l︆l︆︆i︆s︆h︆ed
He︆r︆ee︆e ̩︆️︆︆on : t︆u︆︆4︆a︆︆.︆m︆e︆/︆a︆︆l︆b︆︆u︆m︆-︆︆1︆1︆9︆︆5︆5︆︆8 ❤️
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H︆a︆a︆h︆h︆aa︆h︆h︆ l︆u︆c︆k︆y ︆d︆u︆d︆e
A) 200/210#
B) 225#
C) Skip due to time
D) 17:34….ouch
A.
90kg ✅
95kg ✅
B.
103kg ✅
Finally no fails in the Saturday jerks
C.
108kg ✅
115kg ✅
123kg ✅
Tough ?
D.
Done but like 15min Amrap. No time do to all the work. In 15’ 2 Rnds
Solid day of lifting Moro!
Thank you Coach!! And have a nice weekend guys!! ?
A. Done
Sets 1-2 – 75kg
Sets 3-4 80kg
B.Done 85kg ( Really hard )
C.Done
Sets 1-2 – 100kg
Sets 3-4 – 105kg
Sets 5-6 – 110kg
D.Done 18:40” (WallBall 9kg)
E.GHD Hip Extension with Overhead “Y” & Plank from Competitors 7-09
Have fun and nice week end
Solid finish to the week!
Thanks Tino!
A. 100-100-105-105
B.110
C.115-125-130
D. 13’00
Thanks!!! have a nice weekend 🙂
13 is fast! Nice work Filippo!
Wow! What a time ! Good job?
A. 77,5/ 82,5kgs
B. 87,5kgs
C. 95/ 97,5/
100/ 102,5
107,5/ 112,5
D. 18:28 Rx
D. 16:32 subbed 30 cal row for pull ups
Legs were shot during this
Plenty rest and recovery today and tomorrow! Nice work Bobby!
A. 90kg/95kg
B. 102,5 kg
C. 105/107.5/110/115/115/120
D. 17’24”