Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Warm-up
A) 65-75-85-95-100-107’5-112-115 kg
B) Metcon (Option 1) (RX)
6’40”.
Power cleans done in singles and MU done unbroken, 4+3, unbroken.
A 70, 70, 75, 75, 80, 85, 90, 100kg
B took option 1
07:17
A: built up to 80kg squat clean and stopped since technique became sloppy
B – Option 2: squat clean @ 60 kg and kipping ring dips; forgot to keep track of time
A. 95, 105, 115, 125, -35, 140, 145, 150, 155 really happy to get that 155. 160 is current PR.
Squat clean.
B. No time so I did
1 banded BMU and 3 ring dips for each plate weight I put away. 10 rounds.
BMU are a thorn in my side some days I just can’t do them. Today was that day.
Also did some RMU drills between clean sets.
A. 135/155/165/175/185/200/210/225
B. Can’t MU at home so opted for B.
Rx 5:53
Went with the strict WU given by invictus…. A. Clean x 1.1 65#, 85, 95, 105, 115, 120, 125, 130 (f,f,f), 95 ***got under the bar at 130 each time…but couldn’t stand it up….ugh It’s ok…these actually felt really good today. Question for anyone..can you over do mobility? I mean..on clean days I usually spend 30 min on my shoulders and wrists…but today I was short on time and just went with the RX WU…and it felt pretty darn good…better than last week…hmmm B. For Time – 12:36 15 Power Clean @ 95# (singles done with a reset for each… Read more »
A. Up to 225.
B. 7:40 with strict dips.
A. 8 sets of Clean @ 1.1
165, 175, 185, 195, 205, 215, 225, 235
B. Option 2
4:57
Flying on B!!
A. 125#/130/135/140/145/150/155(missed the 2nd)/155
B. Option 2- 10:36- ring dips took FOREVER…but I did them all unassisted which was a win for me!
Love when the failed 2nd reps become successful reps on the finish, great job
Thx! I had to get it that second time around! Wasn’t going to let myself off the hook.
Dips are horrible! Good work!
Agreed! I’m just terrible at them. Thx!
Clean
135/185/195/205/215/225/235/245
9-7-5
Bar muscle ups
Power clean 205
6:03
Wow, well done
My guyyy
Did squats again since they were sooo bad yesterday. Still no all time PR but definitely PRd from yesterday. Squats (volume training) /MetCon (home/ Sean) WU 2 rds Bike 400 m Row 400 m Perfect Stretch holds InchWorms Landswimmers 10 Air Squats 10 Ring Rows 10 MTN Climbers Barbell warmup for squats A1. Back Squats (3×5) Sean: 145/165/185 x6 Seth: 235/275/315×4 (better than yesterdays) A2. 5×10 Sean:135/135/135/145/145 Seth: 165/175/185/205/215 rest long enough to set up bars B.For Time 15 Clean and Jerks (145/105) 30 dips 10 Clean and Jerks 20 Dips 5 Clean and Jerks 10 Dips Results: Sean: 5:16… Read more »
A. Squat Clean 1.1 (OT2M)
155, 165, 175, 185, 195, 205, 215, 225, 235
… felt smooth (60-95%)
B. 2 sets/side (4 total) of:
BSS: 8 reps w/ 35# DBs + Dynamic BSS: 12 reps
(60s rest)
AB Wheel Roll-outs: 8 reps
(60s rest)
… have always made a point to avoid dynamic BSS … suppose we will see what tomorrow brings.
Cleans every 2 min 1.1.
135lbs/145/155/165/175/175/180/180.
Went well. Got to 87% of my 1RM.
B. Should of scaled the PC much more.. ended up scaling on the fly to avoid too much bar gazing.
10 PC 135
15 dips between boxes
7 PC
15 dips
5 PC
10 dips
7:11.
A. Up to 82kg
B. Option 2 12’35 @70kg
Slowed it down and really focused on technique
1. Up to double at 100 kg (hpc) and then a s8ngle at 105 kg.
2. Option b. Aa rx but hpc instead of pc. 4.40.
A. Up to 84 kg
B. 13:10 78 kg