Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean from mid-patella x 1 rep (start load at 70% and build based on feel)
and then . . .
Every 2 minutes, for 6 minutes (3 sets), complete:
Clean High Pulls x 1.1 @ 80-85% of 1-RM
(Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh – USE STRAPS)
B.
Three sets of:
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest as needed
Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed
Please use blocks.
C.
Five sets of:
Front Squat x 2 reps @ 85-90%
Rest 2-3 minutes
D.
Five sets of:
Row 500 Meters
Squat Clean & Jerk x 5 reps
Bar Muscle-Ups x 5 reps
Rest 5 minutes
40-44:
185 lbs/125 lbs
45-49: 155 lbs/115 lbs
50-54: 135 lbs/95 lbs, Chest-to-Bar Pull-Ups x 8 reps
55+: 95 lbs/65 lbs, Chest-to-Bar Pull-Ups x 8 reps
A.175,185,195,205,215,225-215×3
B. 3×3@135, then 175,190,200,215,225
C.235,240,245,250,255
D.practiced words for partner comp on saturday
A: Working sets 135#, 145#, 155#, 160#, 165#, 170#
B: Working sets 145#, 155#, 165# 6-8: 176# 183# 187#
C: Working sets 235#
D: No WOD. combined strength and skill work from Sept 1 & 2 into one session (3+ hours).
A. 90/95/100/105/110/115
Skip high pulls (Elbow)
B. 65# then 90/95/100/105 (better footwork today)
No time for C and D today
A. 105, 135
B. 85
Stopped here – just a bad training day. I trained Sunday for an upcoming comp. I think it caught up to me today.
Did some m and a,
A got up to 77kg on mid patella clean
Then did 75 kg for pulls. Seem to be better from mid thigh or higher than knee height.
B did jerk dips with 55kg, did jerk of rack and started at 60kg 65, 70,70,75,77
C did 85kg for reps of 2 , 5sets
Skipped wod as had a pound for pound competition, so did that wod. Based on percentage of body weight.
Will try this wod another time. Looks good
Busy day today, couldn’t finish the whole program.
A. 110#, 135#
B1. 75#
B2. 105,115, 120, 130# (no blocks, no rack)
C & D – had to skip.
Day late…
A. 155-155-165-175-185
Then
6 @185#
B. 3×3 @115#
1×3@155 1×2@165, 3×1@175, 2×1@105, 1@205
C 5×2@205
D. 4:51, 4:54, 5:00, 4:55, 5:11. MUs stated to get tough, a few no-reps in 5th set.
A. 135/155/165/175/185F/185 then all clean high pulls at 175
B. 45/65/85 then 145×3, 155×2, 165/175/185/205F
C. Not enough time, was either C or D.
D. 135 but with bar MU. 4:35, 4:21, 4:09, 3:59, 4:03. First two rounds were slower as I was pausing for the jerk, last three rounds were more like thrusters. MU unbroken.
A & B. Tight on time today so combined in Clean&Jerks: working up to 1x175lb (95% of 1RM). Clean Hi Pulls w Pause @ 205#
C. Worked up to 2@195lb (93% of 1RM)
D. Ranged from 3:54 to 3:58, cut rest to 4min because of time constraint today.
A. (155); 105, 109.4, 116, 120.4, 120.4 (seems I missed one); pull @ 129.4
B. (165); JB 85; 105 x 3, 116 x 2, 125, 129.4, 136, 139.4, 145, 149.4
C. (185); 88%; 163.8
A. mid patella 105/115/120/125 full clean 130/140/145/150/155F
then 150
B. 85/90/95 Then 120/130/135/145/150/155/165/175F
C. 4:02 @125#/ 3:41 @ 115#/ 3:39, 3:37. 3:39 @ 95#
Nice work Litsa!!
A. 135 then 165
B. 95
C. 205
D.I under estimated the time and could only do 4 sets because of appointment!
I need some work on my Clean & Jerk this was about 85% for me! It was heavy:)
6:26,5:56,6:25,6:47
A1. Started at 210# & built up 275#
A2. 255#
B1. 135#
B2. 210-225-255-270#
C. 5 sets at 370#
http://youtu.be/tGf-Q4OcCOU
D. 3:33, 3:38, 3:36, 3:41, 3:36
Mixed bag today.
A – 155-165-175-185-195-195; Pulls at 195. Decent, not great.
B – Jerk Balance at 125. Right shoulder started complaining (leftover from yesterday). Shut it down. Have team series next week.
C – 5×2 @245. Got stronger as the sets went on.
D – Modified to avoid Jerks and Bar MU. Did 500m Row, 5 cleans @155, 10 strict C2B. 3:30/3:30/3:40/3:38/3:34.
A1. Clean (mid patella from blocks): 145-155-165-170-175-185#
A2. Clean pulls- short on time…didn’t get to.
B. Jerks (from blocks): 150×3, 160×2, 170×1, 180×1, 190×1, 200#x1 rep (felt solid today)
C. Front Squats: 185-190-195-200-205 (failed 2nd rep at 205#)
D. 3:25, 3:15, 3:16, 3:24, didn’t get in 5th round as kids class was getting ready to start.
Solid work Cheryl!!!
AM -swim
A. Up to 205#, Then 225#
B. 105# for Jerk Balance, then Jerks-175# working up to 225#
C.275/275/280/280/285
D. Best time 4:13 ranging to 4:41.
Thanks, that was hard and fun after some heavy front squats.
Solid work Art!
Had an early morning flight out so had to train at night (normally train at 5am)
A ) 185,195,205,210,215,295
B) 205,235,205
C) Jerk balance 75,95,115
Jerk 165×3, 185×2,205×1,205×1 Was running short on time only did 4 sets.
D) Holy hell what a wreck that was. was short on time and only did two rounds with 165. The Bar muscle ups turned into MU on the rings (need to work on Bar MU). Rounds took 6-7 min (way longer than I thought they would).
We will see how tomorrow at the normal time goes….
We will keep working on bar muscle ups Dave!
A-Up to 215 and 245
B-Up to 215
C-skipped
D-Class Wod: 3 rounds
30 Pullups
20 Box overs
10 Snatch 135
15 min
A. 77, 80, 85, 88, 92, 97 kg
B. Part one 45-51 kg Part two, 70,
C. #225
D. Class was doing ghost so had to do dubs x50, #155 on clean, 5 u.b. bar m.u.’s all rounds. 3:16, 3:09, 3:49, redlined bad. So did 3 rounds….: (
A. 130 up to 175. Clean high pulls @155
B. Jerk balance @ 90#
Jerk 125 up to 165
C. 185
D. Only had time for 2 rounds. 3:44, 3:46