Session One
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 75% from below the knee
*Sets 7-8 = 1 rep @ 80-90% from the floor
*Sets 9-10 = 1 rep @ 90+% from the floor
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 75%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90+%
C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80%
D.
“Ring Leader”
For time:
12/9 Muscle-Ups
12 Power Cleans (185/125 lbs)
9/6 Muscle-Ups
9 Power Cleans (185/125 lbs)
6/3 Muscle-Ups
6 Power Cleans (185/125 lbs)
Session Two
A.
One set of:
Row 500 Meters @ 75% of 500m PR pace
Row 500 Meters @ 85% of 500m PR pace
Row 500 Meters @ 90% of 500m PR pace
Rest 60 seconds, and then…
Row 250 Meters @ 75% of 500m PR pace
Row 250 Meters @ 85% of 500m PR pace
Row 250 Meters @ 90% of 500m PR pace
Rest until fully recovered, and then…
B.
For time:
90 Calories of Assault Bike
60 Toes to Bar
30 Hang Power Snatches (115/75 lbs)
C.
Complete sets of 90, 60 and 30 seconds for max reps of the following:
15′ Rope Climbs (with legs)
Rest 30 seconds
Alternating Pistols
Rest 30 seconds
Strict Handstand Push-Ups
Rest 30 seconds
Thrusters (115/75 lbs)
Rest 30 seconds
Total workout will take 18 minutes. Please note number of reps performed in each set for each movement – e.g., Rope Climbs = 9/5/3, Pistols = 36/20/9, etc….
What a day! Session One A. 120/130 140/145 150/155 160/170 177/182 B. 150/ 160 175/ 180 190/200 210/220 225/ 232 Went for one more rep at 240 when time ran out and got it! PR! 🙂 C. My back hasn’t been feeling great during high rep heavy squats so I did occlusion squats 105 x 15 x 4 1:00 rest between sets D. 3:42 Rx MU = 9 unbroken/ 4 and 2 / 3 Cleans = all quick singles Session Two A. 1:59/ 1:56/ 1:53 (5:50 then 2:55 for 250s) First time keeping these, felt good! B. 12:22 rx C.… Read more »
Great job KT!! Congrats on the PR
Session 1: A. 110×3 HHS 130×2 HS 135 2×1 Below knee 150,155 floor 165,170 floor B. 145×3 165×2 180 2×1 205 2×1 215, 225 C. 275 4×6 D. Changed to 12,9,6 CTB and PC 165lbs 7:17 Session 2: A. Only did the 500m got confused by the times with the 250m. Could calculate right 75% 2:20 85% 2:07 95% 1:49 B. Skipped shoulder wasn’t feeling right while doing TTB always strain while doing multiple but doesn’t hurt when doing Kipping pull up which is weird? Idk if my mobility is off for that movement but it’s always uncomfortable on my… Read more »
Only did the first session today, just felt tired
Session 1
A. HH 65/mid thigh 70/below knee 75/floor 80/floor 85#
Went light, but my snatches felt solid! I think I’ve been lacking a lot of muscle engagement in my butt so this was good!
B. 75/75/85/85/95/95/100/100/100/100
C. 125#
D. 4:47 did 5/3/1 for muscle up reps, used 75#
Came back to do the Metcon and other things but that just ate me alive. Due to the class going on I had to do the cleans outside in 97 degree sunlight. Murdered me. 7:48.
MU 8-4, 5-4, 3-3. I can usually do these unbroken. Bummer.
Finished with 12 min emom of 12 assault cals, 10 ttb.
Called it a day after.
97 in Portland! Damn its hot! Stay safe dude!
Barftastic
Session 2;
A) seemed harder than last week, but I have had a head cold too. 5:45, 3:52. Felt harder to kick it for the third 500 today.
B) Probably not quite “rested” when I started: 14:39. Have been using a mens bar to improve grip and I really felt it.
C) Ran out of time…
S1
90-60-30
9:32
Rope Climbs – 6/3/2
Pistols – 36/20/14
S.HSPU – 18-12-6
Thrusters – 27 – 19 – 12
S2
Snatch
Hi Hang – 185
Mid Thigh – 215
Below Knee – 225-235
Floor – 245-255 – 260 – 270 (fail)
Clean & Jerk
205 x 3
245 x 2
Ended at 325 for the single
Back Squats – 380.
I hate these.
Ring Ladder
5:26
Atta boy. Solid day!
I think so. Only thing I wish I could have done better is muscle ups but I’m pretty happy with the day overall
Did session 2 first today in the a.m for times sake.
Session 1.
A. 140/160/175/185/205/225 (f)/215/225/235 (5lb Pr!!!) So stoked about this. Went for 240 had it but just missed forward.
B. 185/205/225/245/260/275/290 (missed the jerk)
C. Done at 325# might not be able to sit on the toilet now.
D. 6:20 Rx. Muscle ups unbroken
Session 2.
A. Done
B. 13:18 Rx
C. Rope climbs- 6/2/2
Pistols- 27/15/11
Shspu- 28/15/15
Thruster- 15/11/10
Congrats on the PR Sean!
Thanks Tino!
Only time for one session today
Session 1:
A. 95/110/115/125/135/145/150(Fail)
B. 115/130/140/155/165/180/190(Failed jerk)
C. 205
Session 2:
C. subbed supinated strict pull ups for rope climbs..13/10/7
pistols..40/34/18
SHSPU..20/11/8
thrusters..21/18/15
Session 1: A. 110/130/140/155/165/175/180…..187/190–both PRs! B. 130/130/145/155/165/175/185/205/210/215 C. @240…..this felt really great today! ——- Did this as part of session 2 because I ran out of time in the AM D. 6:38 — opened with a set of 5, which is unusual for me…I dropped down because I surprised myself, but I wish I’d kept going to see how many I could get! Session 2: A. Such trouble with these numbers…started at 75% and just tried to up my perceived level of exertion each round B. 15:22…..I guess I took waaaaaay too long on the bike — around 8 minutes.… Read more »
Great work on the first session! Seems like all your efforts went into it. Sometime it’s good to just relax and do some mobility as your second session if you’re a little beat down 🙂
Weightlifting meet tomorrow! So here’s what I did today..
Did the snatch emom but never went over 70%
Did the clean and jerk emom never went over 70%
Metcon did nice and easy just to move..
Did the power cleans at 125 as prescribed. Changed the mu to deficit strict hspu 3″.
12-9-6 on everything. Didn’t want to much pulling so that’s why I changed it.
Evening session I did the every 3 for 18 row 250 meters from 2 days ago.
:57/:52.3/:51.9/:52.3/:52.3/:52.7
Good luck!!!!
Thank you!
Session 1:
A: 135-150-160-170-185.
Still working on my form from the floor. The hang position and from below the knee are feeling much much stronger now. Just need to work on that transition from the floor. Stayed at around 85%.
B: 175-205-220-235-250-265-then hit the clean at 275 after a couple of misses, then missed the jerk. 290 is my max, so I didn’t feel too terrible about this.
C: all back squats at 285. That is my 84%. These sucked.
D: skipped. Feeling pretty tired. Will do at my later session.
Patient form the floor aggressive from mid thigh. The first pull is all about positioning so don’t rush it.
Session One A. 2 x (60 HH/ 70 MH / 75 BTK 80 / 80 kg) w. straps B. 2 x (60/ 70/ 80/ 90/ 90 kg) C. Box Squat 4 x 6 x 124/ 124/ 130/ 130 kg D. 6.41 rx’d – Did not push it to much on the clean because of my back. MU UB Session Two A. Rowing Done B. 11.35 rx’d C. RC: 6/ 5/ 3 SHSPU: 40/ 20/ 14 Thrusters: 20/ 15/ 10 Fun day with alot of lifting. Back is much better, but it is still not 100 %. So changed the BS… Read more »
Session two
A. Pace targets
1:56 – 1:42 – 1:37
Actual
1:56 – 1:43 – 1:38
250s
2:03 – 1:50 – 1:43
My hamstrings felt like they were going to snap in half on the 250s
B. 10:49
4:56 on bike
10/8/6/6/5/5/4s on ttb
6/5/6/6/7 on snatch
Pretty pleased on how I maintained on ttb and snatch
C.
Rope: 6/4/2
Pistols: 23/16/10 mobility challenged
Shspu: 20/15/9
Thrusters: 12/15/15 didn’t really open up for these until the later sets
One session today: Session 1 stuff: A. Done worked up to 170, even feeling off today, still hit 5# under my PR easily. I’ll take it. B. Worked up to 210, went straight into these from the snatch, was crunched for time but wanted to do this C. Done @ 225# D. 6:06 with an interruption to talk with a member right after round 1. Time was probably closer to 5min. Played with cycling faster singles today, just to see how that felt. E. Did the rope/pistol/shspu/thruster work Rope: 4/3/2 Pistols: 50/30/20 Shspu: 24/15/12 – got an UB set of… Read more »
Feeling off and still hit 5lb. under your PR! Pretty damn good. 🙂
Thank you! The last few heavy lifts felt much better than the beginning. Looking forward to getting back into the routine since school’s back in and focusing on quality training. Trying to not put so much pressure on myself to get everything done every day. Focusing on my weaknesses and making sure I keep my strength up is the goal.
Sounds like a great game plan!
Session 1:
A- based off 275# got 265 then went 280 and nope!haha
B- based off 335# hit 320 beltless and no sleeves. Went for 350 but no. Just too big of a jump.
Lifts felt great!
C- 335#
D- 4:12 RX
Session 2:
Solid work Alan!
Thanks! It was nice seeing I can hit my PR’s. Can’t wait to see what the next month has.
I was feeling super beat up from Wednesday, so I did a very abbreviated workout today.
Session 1:
A. 95/95/115/115/125/125/135/135/145/145
B. 135/135/155/155/165/165/185/185/195/205
C. Skipped
D. 7:52 MUs 12, 5/4, 6, cleans done in singles
Session 1)
A) snatch position work at 235
B) 205-205-245-245-260-275-285-300-315-325-330(F)-317
C) 4×6 @ 340
D) 4:01rx 12/6-3/4-2 on MU. Cleans were all singles( drop the bar, don’t move feet and go again) except for last set of 6 was unbroken. Can’t pace, can pain.
Smoking fast! Great work!
Session 1:
A) 105/125/130-135/140-145/150 and 155F, 150 is the most I have put up since surgery. My second pull seems off and weak, so need to reach my actual power position to put more up.
B) Got up to 185, 10# better than last week. Really trying to keep equal weight distribution on my legs
C) 185 Legs got tired…
D) 5:16. All MUs UB… should I start to do the men’s MU reps?
For fun- did the normal WOD today which was 6min AMRAP of 8 PCs @135 and 8 SHSPUs…. made it two rounds.
If you feel like you could have kept the sets unbroken or to two sets on the muscle-ups then I don’t se why you can’t do 12/9/6 🙂
Session One Feeling a little more recovered, Sticking to one session today and tomorrow and increase a bit next week A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Sets 1-2 = 3 reps @ 60% from high hang 70 *Sets 3-4 = 2 reps @ 70% from mid-thigh 85 *Sets 5-6 = 1 rep @ 75% from below the knee 90 *Sets 7-8 = 1 rep @ 80-90% from the floor 105 *Sets 9-10 = 1 rep @ 90+% from the floor 120 (old PR, wasn’t super pretty but glad to be back to the number) B. Every… Read more »
Good to hear you’re feeling more recovered.
Session 1:
Snatch: 80/80/95/95/100/100/110/115/120f/120f
Been playing with knees wider on setup position, and I think I’ll go back to my old one…115 feels great like this, but I can’t do more than that.
C+J:
100/100/120/120/125/125/135/145/155/165f
I wanted to be ambitious, but my body didn’t!
MU/PC:
scaled to 115, wanted to do 3/2/1 MU, but only got 1/1/0…did negatives when failed
11:36