Warm-Up.
Jefferson Deadlifts x 10 (very slow)
Followed by…
Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed
Then…
A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep
B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups
A: go to 85 kgs
B: 17:02 @ 47.5 kgs
Hi,
warm-up
A:
hang squat clean @ 30(2)/40(2)/50(2)/60(1)/70(1)/80(1)/85(1)/90(failed) kg(reps)
B: 24:49 (03:49/14:00/07:00)
Stretching
Bye
A. 185 through 245 at 10# jumps
B. 10:41
Stole Longhorns strategy of quick doubles. Off the tower at 4:00.
So T2B, running and now squat cleans. Thanks for the week of the goat. What is next? Burpees?
Yesterday’s workout
A. Push press: 135×10, 145×8, 145×8
I just couldn’t get any more out of those last two!
B. Is for brutal!
Subbed undone hspu for 44 lb Kb zpress. The plan going in was to do 7, 5, 3 hspu. I did 7 in the first round which is a pr! 2 the next, and didn’t attempt on the third.
Ring dips small sets and singles. I kept moving.
Pushups were awful. Small sets of 3-4 all the way through.
14:22
C. Ab work
Two sets
20 abmat sit-ups
20 vups
The first big test coming back from my compressed L5. Did some extra warm up. Got the max hang clean to 135 then started to feel it. Decided not to push it. 1000m row in 4:28, sets of 5 for the hang clean, only did 95 lbs for safety. Finished just shy of 10 minutes. Did sets of 5 on pull ups. Finished at 15:24. Good workout!
Good work and way to be smart!
95# on Complex
265 HSC
15:18 RX
A. 85, 95, 125, 130, 135, 140, failed 145 3 x just didn’t have the juice today.
Worked on RMU got one. Almost a year later from getting my first. Slow progress over here.
https://www.instagram.com/p/Bzy0-F0gQM8/?igshid=n14xva6domkm
B. 11:31 RX
HSC in small sets of 3 and one set of 4.
Pull ups – 10/10/10/10/5/3/2
That’s a great day Janelle! I loved seeing the rmu! Great job!
MU!!! Nice work!. Nice B time as well.
Thank you ?
Fitness
Took it easy today. 53# kb Russian swings in ~10min
July 5 WOD WU – AB 10/20 work/rest – 30.9 cal (not my best but second best) A. BMU Progression – 10 min working from box was only able to get down to 16″ box today B. For Time – 14:50 100 DU – 1 trip 50 Russian KBS @ 24kg – 30/20 25 T2B – 13/6/6 all kipping (yay the kip is coming along) 100 Jump lunges – 20/20/10’s 25 T2B – 10/9/6 (last 15 done strict) 50 RKBS @ 24kg – 20/15/15 100 DU – 60/40 C. 6 Min Plank D. 5 min weighted march – used 14#… Read more »
Nicely done!
One trip on the DU?! Awesome job!
Been following along for about 3 weeks. First time posting on the comments.
Complex warm up:
1. empty barbell
2. 65 lb.
3. 85 lb.
A.
265 lb.
B.
2000 meter bike erg (no rower yet)
25 hang cleans (155) x 10.3.3.3.3.3
50 pull-ups x 10.10.3(x10)
15:50
Welcome!!
Welcome aboard! Great work today too.
Evening session:
4 rds
Lat row x10 60/70/75/75 kg
60/60 sec sideplank
100 KBS 32 kg 70.15.15
Biceps
Warm-up
A. Hang Clean 225/245/255/265/275/285/295/305/315/335(f)/325
B. 12:29 Rx the pull-ups killed me, I went all in 5’s for HCs at 155 and pull-ups
7/10 WOD
A.
Three sets of:
Push Press x 10 reps
Read wrong and did Strict press
55-65-65
B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
15:19
Had to kip the last 8 SHSPU
A. Push Press from yesterday: 115 x 10; 125 x 10; 130 x 10 (this was challenging)!!
B. 12:21 – singles on the squat cleans then for my pull-ups I did: 8; 7; 5; 5; 5; 5; 4; 4; 3; 3; 1
Yesterday was death by press, today was death by pull ?
A. Up to 2×1 at 235#
B. 12:09 Rx. Quick doubles on HSC and 5s on pull-ups.
You put it on point! ?good job man!
Solid work today. Great time with the heavy barbell
A. 15 min of HSCl x1
95lb, 115, 125, 135, 145, 155, 165, 170.
Max is 190. 170 felt good.
B.
1k row in 4:15
25 HSCl 115lbs. Sets of 5. Done a 10min mark
50 pull ups in sets of 10
14:00
Enjoyed this one after yesterday’s struggle. Felt good to get the blood moving in the legs. Also pretty sore still from Tuesdays work.
Looks like you paced B expertly! Great time
Thanks man. Paced well to work kinda hard.. lol.
Good work all around!
b 15:00
A. Snatch primer 3 Sets of 5 – Snatch Grip Sotts Press Followed by… 5 Sets: 3 Snatch High Pulls, 3 Snatch Balances Worked on the squeeze off the floor and high elbows in the high pull B. On the 2:30 x 5 sets 3 position power snatch (high hang, hang, floor) 3 position squat snatch (high hang, hang, floor) 60% 1rm, up 3kg from last week to 40kg. Felt quick under the bar throughout, and snatch feeling a lot better than it used to. Video for anyone with a spare minute: https://youtu.be/40xAC31AcWI C. 3×12 UB back squats for time.… Read more »
Snatch is really coming along!
Thanks dude, think it has made a difference hitting it at least once a week!
Great work on the snatch. D sounds like a fun metcon!
Thanks Mike, and yes quite enjoyed the format – it lures you into going out hard! Nice job on the PR HSPU…in the middle of a wod #gainz!
A. Build up a heavy Hang Squat clean in 15 min
60/80/90/90/100(f)/100/100(f)/90 kg
Have to work on explosiveness to pull under the bar.
Posterior chain felt still weary from Tuesday.
B.
1000 m rowing 3:51
25 Hang squat cleans 70 kg 7.6.7.5
25 strict pull ups 5.5.5.5.3.2
12:20
Nice recovery to make the 100!
Like the push in A for that 100kg. Nice job
Hi, alternative for 1000m Row?
Running 800 m?
Run 800 or 50-60 calorie Assault Bike.