A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)
B.
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)
A) Worked up to 225lb
B) 8:45 Rx.
A. Last set at 235#
B. 6:06 Rx
After:
5Rds NFT
15 GHD SU, 2 150# sandbag over shoulder, 5 sandbag squats
Went cliff jumping this weekend landed wrong on flat water so my legs are a pretty shade of black.. modifications needed all around
This am
Max press @75# -7/6/6
15 sec rest
Max dead hang PU-3/3/3
2ish or less min rest
A.
A. 65, 85, 95, 105, 115, 125, 135, 145, 150 failed 2 times nailed third try.
B. 7:38. Was trying really hard to catch Candy, but It was not to be.
Strong and fast!
A. Worked to 265#
B. Didn’t read well and did 20 Russian KBS @53 and 10 box jump overs (full jump over box) instead of burpee box jump over. Realized when I finished that felt too easy and noticed where I went wrong. Kept clock going and did the 50 burpee box jump overs. Finished in 12:02
A. Up to 255
B. RX 7:18, did side BBJOs.
A. 135-205 by 10’s. Focused on engaging my lats and driving through the floor. Felt great today with no belt or lifters.
B. Rx’d 7:11. Everything UB with Russian swings. Went as fast as I could on the BBJO but it’s still slow. Good couplet to get the lungs working.
Great day trion!
Solid work all around Trion
A. Still working the technique so stayed on the lighter side today
35#, 55,55,65,65,75,85,95
B. As RX – 6:56 All UB, used the KB swings as rest
20 KB swings @ 16kg
10 BBJO (box facing burpees)
C. 9 Min Plank (Had to break on elbows for 5s as I got really dizzy)
that B time is ridiculous candy! amazing work
Sub 7! Awesome job!
NICE CANDY!!!
(Anika)
You flew on B! I knew you would!! Nice work.
Crazy fast B, and a 9 minute plank to top it off!
The burpee queen at her finest! You crushed it
A. Up to 185 lb. failed an attempt at 195.
B. I don’t have a 53 lb kb so I used my 60 lb for the first three sets, and a 44 lb for the last two.
7:57
Way to go RX+ on B Mike!!
Nice job. Way to “scale up”!!
A. Built to 145# – failed 155 which should be easy. I forgot how much weaker I feel when preggo. Currently 20 weeks.
B. Rx 8:27. Have to go slightly slower on burpees to accommodate the slowly growing belly.
Well done, though!!
Thanks!
Great work!
Anika
A. 65/95/115/135/135/140/145/150- great notes on the clean Libby, concentrating on pushing off the floor and letting arms come along for the ride like ropes was amazing advice! Felt like I could’ve kept going up and up!
B. 7:29
Wow…just wow on those PC Anika!!
SO happy to hear that was helpful, Anika!!
a) up to 235
b) 9:15 Rx missed the no overhead part but that probably didn’t slow it down too much
A.) up to 145
B.) 8:55 RX . Felt the altitude on this one today. Lung burn. Swings UB . Jumps slower but consistent. Had to take a moment in the transitions to prevent red line breathing
I thought it was a lung burner also Ryan…Great Job!!
Lung burner FOR SURE!
A. Power Clean Complex up to 105kg/230#
These felt really solid today, I love me some snappy powercleans.
B. As Rx w/ Russian KB Swings as Libby stated: 6:36
Everything unbroken, focused on quick transitions, pushing the tempo on the BBJO’s and trying to catch my breathing during the KB swings. That last round though, ouch.
Accessory
Every 2min for 6min (3sets):
20 Hollow Body Rocks
YOU WIN!!! Nice Steven, you crushed us!
Wow!! That B
All the kids were having fun with B and then daddy decided to show up. Looks like you have a knack for bbjo, bro, well done
I’m doing this thing where I jump and land a bit turned on the box, then off the box I’m landing in position to immediately shoot the feet back for the burpee. Seems to be very time efficient but they still hurt haha.
Definitely will have to give that a try, but yeah, the pain is definitely part of the equation with this movement
(Anika)
Super fast B, nice work!
Great day all the way around Steven!!
Nice Steven!!!
A. 135/145/155/165/175/185/195/205 — had maybe 10 lbs left in the tank but back is still a little cranky from last week.
B. Rx: 7’15” — you got me on this one Horton.
Score brothers!
This is life.
A. Clean Complex as Rx
165, 175, 185, 195, 205, 215, 225, 235 (f)
B. 5 RFT of: 20 – 1.5p American KBS / 10 Push-ups / 10 – 24″ Box Jump Overs
8:20
That’s a really fast B with all the other stuff I there.
Not sure about that but thanks – just trying to put in my fair share …
95/145/165/185/195/205/215/225x clean 9:19
Yesterday: A1) OT2M x 3: 1 Overhead Squat. In kgs: 50, 55, 60 A2) OT2M x 3: 1 Snatch Balance. In kgs: 50, 55, 60 A3) OT2M x 3: 1 Snatch Pull + 2 Hang Squat Snatch. In kgs: 40, 45, 50 A4) Off the clock (OT3M-ish). Squat Snatch: 55, 60, 65, 70, 72. Failed 3 attempts at 75 B) OT2M x 7. Back Squats searching for 12 RM. In reps and kgs: 3×80, 3×100, 3×110, 3×120, 3×125, 1×130, 12×135. This felt more comfortable than expected C) With a timecap of 15′: 15 – 12 – 9: – HSPU –… Read more »
https://www.instagram.com/p/Bo-g-16FiT-/
Wow those back squat numbers!!!
Awesome numbers, congrats on the pressing improvements Jorge!
You have definitely come a long way since the open…so proud of your dedication and hard work Jorge!!!
A) 270
B) 8:28rx
Wow, that’s a lot of weight!
Serious PC brother!
A. Up to 245 and then hit a mental block.
B. 7:13 Rx. Was able to speed up on the final two rounds so really happy with my pacing.
C. Tabata:
1-sandbag cleans
2- sandbag carry
3- K2E
4- crossover symmetry
First cool day of the year here so feeling preppy this morning! (50s, was 90s yesterday).
You killed B. Wasn’t sure anybody would catch Joey. Great job!
Thanks, the first day without heat and humidity can’t be understated. Total game changer.
haha I had James’ written on my board. You win, awesome work man!
That’s great, exactly why we’re here, for the virtual crew.
Can you write my name too? But use crayons and draw a little stick figure with one bicep.
sure but can’t figure out how to draw your legs with a stick figure
man, you guys were flying through B