A.
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Wall Slides x 5 reps
Interval 2 – Bench T-Spine Stretch
x 30 seconds
B.
Every minute, on the minute, for 6 minutes, complete:
Even minutes: Tall Jerk x 1 rep
Odd minutes: Jerk Balance x 1 rep
Immediately followed by . . .
Every 2 minutes, for 16 minutes, complete (8 sets):
Sets 1-2 – Jerk x 2 reps @ 70-75%
Sets 3-4 – Jerk x 1 rep @ 80-85%
Sets 5-6 – Jerk x 1 rep @ 90-95%
Sets 7-8 – Jerk x 1 rep @ 95+%
C.
Every 3 minutes, for 15 minutes (5 sets), complete:
Deadlift x 6-8 reps
(Build in weight)
D.
Every minute, on the minute, for 30 minutes, complete:
Minute 1 – Double Unders x 30 reps + Burpees x 5 reps
Minute 2 – Chest to Bar Pull-Ups x 10 reps
Minute 3 – Wall Ball Shots x 10 reps
40-54:
20/14 lbs to 10′ target
55+:
14/10 lbs to 10′ target; Chest to Bar Pull-Ups x 7 reps
Mob: done
B: Jerked up to 98kg
C: 275/305/315/315/325 (8s)
D: Done: made all sets did not feel too bad. First time with natural grips, 100 C2Bs and not even a blister.
A. Mobility: Complete
B. Tall Jerks and Jerk Balance done at 135#, then 195# x 2, 205# x 2, 220#, 235#, 250#, 265#, 270#, 285# (10# PR)
C. 315# x 6, 365# x 6, 385# x 6, 405# x 6, 455# x 4 (No belt, form started to go on the 4th rep so I stopped)
D. Complete and gross… Averaged about 25 sec of work and 35 sec of rest each round.
A. Done
B. Jerks 115/120/125/135/145(f) decided to stop here – left wrist is pretty sore today. Jammed it on a clean last week. Still a little tender on some movements.
C. DL’s 145(8)/180(8)/200(8)/220(8)/230(6)
D. Did as prescribed. I liked the combination of skills in this emom.
A. Done
B. up to 140, failed 145 which I should get. Not feeling strong overhead lately.
C. 135, 185, 205, 215, 225
D. Done with 7-8 C2B. I should have done the 10. I had time. I liked this EMOM!
A.
B. Up to 260 (PR)
C. 5 x 6 @ 315
D. Done
I never post but today I nailed a muscle up (8 in total) and am making strides in my oly lift technique. The strength I’ve gained by following this program is exceptional – thank you. I’m looking forward to the open next year and representing your program. Happy holidays!!!!
Congrats!
Wahoo!! That is so awesome! I am so excited for you!
A. Mob done
B. 95# then 185/205/225/245
C. Up to 355×6
D. I love these skill work WOD’s. All movements felt good. DU&Burpees were :28-:31 secs, C2B :13-:15, WB :15
Post – Iron Scap, 6×15 Rev hyper and GHDSU
Coached after the desk job tonight so just had an hour so did the jerks and the metcon.
B.Worked up to some really bad, light jerks at 125lbs. Note to self – forgoing warm ups is not an appropriate time saving option when one has tight shoulders and the thoracic spine flexibility of a 2×4.
D. Done as rx’d. C2b got spicy near the end.
Good realization about the warm up!
A – done.
B – Tall jerks and jerk balance at 115. Then 175(1-2), 190(3-4), 205(5-6), 220(7-8). Form got crappy at 220 so dropped back down and did speed and depth drills at 155.
C – 275(8), 295(8), 315(8), 335(6), 350(6). Went until I felt my form start to degrade. Felt good!
D – Done. This would have been a lot easier if I just spend some time learning butterfly C2B. Had to break these up starting at round 5.
Did a 0530 workout:
3rounds
21-DB front squats 45#
15-push press DB 45#
9- C2B
Then a 10 EMOM-full snatch X1 @175
Afternoon Wod:
A:complete
B: 155 for both movements, part 1
Part 2- worked up to 265, from the ground
C: complete, at 255
D: complete,,, very spicy!!!!
What a good day!!
A. Done. T spine stretch felt great!
B. Tall and balance at 115. Jerks up to 195. Had to go from behind back. Need to work on going more straight up instead of lunging forward.
C. 275, 275, 285, 295, 305 all with 8 reps.
D. Wasn’t too bad except my C2B suck!! Had to do singles by third set so scaled back to 8 reps for sets 4-9. Then all out on last set. Fun day!!
A. Did 1/2
B. Went light to warm up-Even #85 odd #95
105-110-115-120-125-125-130-135 old PR
C.145×8-170×8 190×6-200x60205x6 5 RM PR!!! up #10lbs actually did 6 with more in the tank!
Kept moving every minute-DU were so bad- did pull-ups/C2B tough today
all wallballs.
Great job not the PR Cheryl!
A. Done B. TJ- 60# and Jb- 85# 100/110/115/125/130/140/145/150 (new PR % just went up) LOL C. 170/190/200/220/225 x8 D. I love this WOD- except the whole time I was thinking there is no way this is 14# ball they must have taken the stuffing out of it. After the WOD I went and checked with other balls to see if I was right… NOPE it was a 14# ball. Must be getting stronger because I did all sets unbroken! and that is a miracle for this hobbit! Wall balls are usually the worst for me. Guess those 20# wall… Read more »
So glad you are getting stronger Tracy!
M&A Done
15×2 T2B unbroken working on technique
Stayed a bit lighter as first day back from 3 complete rest days for knee. Currently wrapped in rock tape and brace.
A-Up to 115
B-Up to 205×3 Power Jerk
C-Up to 305×8
D-Cardio ok but C2B had to start breaking round 5.
Knee ok off to ice and praying for no delayed pain.
How is it feeling today?
0 soreness going into yesterday workout.
After workout being honest with myself a 2. After icing/hottub/icing back to a 0. Thru night a 1 then now a 1 only when walking. Thanks for asking.
A. Done
B. BB/55/65 125/125/135/140/145/150
C. 125/175/205/225/245 x 8
D. 8CTB dropped to 6 ctb 6th round. (really tough but loved it!)
A. Done
B. 105-115-125#
150-160-175-185-195-205-215(m)-stopped there too much pain in left knee on the dip and drive.
C. 215-235-255-275-285# (all 8 reps)
D. Done. All unbroken except 1 miss on dubs.
Min1: done in 24-28 secs
Min 2: done in 10-11 secs
Min 3: done in 20-21 secs (used 20# ball for last 5 rounds)
Daayyum 10-11 seconds on the CTB- my new goal 🙂 Nice job Cheryl!
Thanks Tracy! Good job and congrats on your PR!
A. done B. skipped (still being cautious with any pressing overhead as that popped something out in my neck last week after straining quad and trying to do push presses, bruising gone on my leg so probably will wait till monday to squat or go overhead with weights just to be cautious) C. 295, 315, 335, 355, 375 x 8 (deadlifts feeling really strong, not sure if because my legs are feeling recovered from no squatting, but thats definitely a big rep PR) D. had to modify slightly minute 3 to 10 cals on rower….otherwise got through 8 full rounds… Read more »
Congrats on the PR Sean!!!!
A. Done- ish
B1-115/125/135
B2. 185/200/215/225/245/255/265/270PR
C.up to 285×8- being easy on the back
D. Done
Nice job on the PR and you cruised through 30 min EMOM!
Solid work on the PR!!! Wahoo!!!
A. Done
B. Up to 235
C. Up to 320
D. Skipped 2 sets of c2b(sets 6&7) and one dub/burpee
Did you do the workout at 5 AM? Nice work on the Deads! The gym was dead tonight… like there were only 3 people on the East side and not a single person in the basement. Crazy right?
I came in at 5:15 and didn’t have enough time for D. So I came back at 1:00 and did that.
A. Done
B1. 135/155/175
B2. Did Behind the Neck Jerks 185/205/225/235/245/255/265/285
C. 315×8 335×8 345×8 360×6 380×6
D. Thank you Nicole this sucked AGAIN…but I got through! LOL
Did 40 dubs instead of burpees, 10 pull-ups, 10 wall balls