Workout of the Day
A.
Three sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm
Strict Toes to Bar x 8-10 reps
B.
Take 20 minutes to build to today’s 1-RM Split Jerk
C.
Five sets of:
Snatch Push Press x 3 reps
Rest 60 seconds
Weighted Pull-Ups x 4 reps @ 20X0
Rest 60 seconds
D.
On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)
A Done
B 90 kg (did clean and jerk instead, couldn’t read without my glasses)
C. 70kg push press, 20 kg weighted pull ups
D did 4-6-8 first 2 rounds then started running out of time so just stopped after 40 seconds then continued 40 on 20 off
A. Done
B. 250# max, 255# fail x 2
C. 65#x4’s pullups all strung together, 185#x3’s SPP
D. Did not make rounds 6 and 10, waited until next minute… I knew there was no way to make this, went as far as I could UB kept the 6,8,10 Rx scheme
A: done B: 40, 60, 80, 90, 110, 120, 125kg (275#) – jerk not solid. Needs work. C: SPP: 70, 80, 85, 90, 95kg (209#) Pu: 70×4, 115# last set. Some strung together. Most were single pulls. D: 9 rounds UB – first 4 were 12 kbs by accident. Pu unbroken up to round 9. Rested round 10 2 rounds UB Went to Russian kbs around 7. Grip was toast and only had about 8 seconds to transition back. Grip wasn’t going to last. Underestimated how long a 6-8-10 was going to take. It should have been called the “don’t… Read more »
Megan (50/5’5″/135) A. Done B. 85 to 155 (failed first attempt and then got the next attempt) C. Push Press: 75, 95, 95, 95, 115 (probably could have done them all at 115 — felt really solid, but I get nervous bringing things down behind my head) Weighted pullups 15# (forgot to do the 2 seconds down tempo, just did regular pullups) D. Started with a 4,6,8 rep scheme (Rx weight on PP and KB), after 5 rounds I was creeping up on the minute at the end of the round, so I switched to a 3,4,5 rep scheme and… Read more »
A. Done
B. 155-195,205f
C. 135,145×2,150×2
D. 8 rounds in 12 minutes at 95# and 53#. Rested 5 minutes. Was pissed off about my performance and did 2 more rounds in 2 minutes, just to prove to myself I could have done better.
Notes: First time focusing on split jerk. Easier on my left knee. I split jerk right foot forward. My previous pr with standard jerk is 225, but this way is currently hurting my left knee. So I am going to change my technique to split for now. I need more split jerk practice.
Felt good to get back to the programing. Qualified for the Granite Games. I was the only one in the 50+ age bracket over 55. Today I’m celebrating my 57th birthday. Still a little tired from a weekend of 4 qualifying WODs. B. 240. Just missed 245. I feel like I can get 250 on a good day. C. 2 sets at 155, 3 sets at 175 for Sn PP. 40lb weighted pullups. D. Started with 65lb KB and full number of reps. After 2 rounds I lowered the reps to 4, 6, 8. Did 2 rounds of that and… Read more »
Great job Greg on Granite Games qual and HAPPY BIRTHDAY! !! Nice strength on split jerk.
awesome job Greg, your killing it on these lifts
If I can’t complete the work with the minute at some point does it just become an AMRAP for the remainder of the time?
Good question, I think I will change rep scheme to 4,6,8. Last year CJ programmed a 10 minute EMOM for me that was just 12 kb swings 8 pullups, looking at my notes they said…all kbs unbroken
last 3 sets of pull ups broke at 4
grip started to go last 2 sets, had 2 reps left at 10 minute and finished
Thanks Terry. Sound advice.
Sound advice from Terry. One option is to scale back the reps a little bit to create a scenario in which you can successfully complete the sets within 60 seconds. Another option would be to finish the set into the following minute, then rest until the top of the next minute.
I ended up doing a little of both.
Cj / Nichole, looks like no coach after Tuesday as Elyse (my coach) will be starting the team competition with 808. Are there any Invictus coach that might be there for us? Brent, you can learn from my mistakes as we pass in the corral…
Hey Matt,
We will be around, but the team competition could pull us away as well. As mentioned yesterday, we will be there for as much of competition as possible.
Matt & CJ, My coach offered to help anyone who needs it on Wednesday while you’re at the beach with the individuals and teams. He coached 2 masters last year (one took 2nd place in the 55 age group and the other took 3rd in the 60+ age group), so he’s good with the high caliber (final heat) athletes as well as the first heat athletes like me :0