Workout of the Day
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A.
Take 20 minutes to build to today’s 1-RM Snatch
B.
Take 15-20 minutes to build to today’s 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to your heaviest double.
D.
Five sets of:
40 Calories of AirDyne/Row/Ski-Erg
40-Yard Sled Push (HEAVY)
Rest 2 minutes
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A. 200#
B. 245#
C. 275#
D. 350# sled
2:30
3:20
3:20
3:40
2:40
Came in early 1 hour before first class to work on snatc an c&j, ended up signing up 2 new members so ran out of time, one of the drawbacks of owning a gym got it some light work on c&j. Ended up doing NPFL style race with class 48 people 12 team 4 people, Burpees to a plate, kb swings, box jump overs then wall balls, 2nd race was shuttle sprints, abmat situps, goblet squats the hand realeas pushups.
This was really a lot of fun.
Fun!
Megan Becker (50/5’5″/135)
A. Up to 110#, failed 115 (that would have been a PR for me, and I was close. I’ll get it next time.) My coach said those were some of the best snatches he’s seen me do.
B. Up to 150# (which is my PR, so it’s good to hit it again) Failed 155.
C. 155, 165, 175, 180, 185 (PR)
D. Modified to 35 calorie row. Not sure of the weight of our sled, but I think I had about 145# total for 40 yards. 3:18, 3:24, 3:25, 3:25, 3:21
Great day Megan!!! Very solid efforts in all portions!
Nice Megan!
I’m beginning to think my dream of making the US Oly Team next year is dead. I really sucked today. Hoping Castro throws a Bench Press ladder in lieu of Oly then I’m in business. HaHa! 3 min ME HSPU (strict/kip) 13/26 3 min rest 21-15-9 GHD SU A. 175 B. 225 missed 245 twice then got in my truck angry and started driving home. Got about a mile then turned around and came back. C. 245. Almost buckled in half. Way off my norm D. 40 cal splits- 1:19, 1:16, 1:19, 1.29, 1:26. 40yd sled push. Last 2 rounds… Read more »
Haha! Yes, CF athletes are known for their impressive bench pressing. 🙂
Hang in there, better days ahead.
Yes yes…bench press!!!
Pre: 8 legless rope climbs – Big jump gets me about 10′. 3 from lsit on good rope with climbing shoes. Felt better today. Burpee BJ over practice A: 230# B: 280# C: 345# D: Thought about the dl/burpeebj workout we did a few days ago. I did bar facing burpees and they were slow. Added a penalty round today for the results of that workout. Buy-in: AD 40c took approx 1:20 to set target time. + Each round took 2:28 within a second or two to complete: 10 Burpee 24″ box overs (42s) + AD until clock hit 1:30… Read more »
Nice Brent!
Solid work buddy!
On rubber? I could barely push it in concrete!
Brent, haven’t had a chance to do the l sit climb 1 again, but it sounds like you found some improvement…I did use my oly shoes which helps
A. 115,125,135,145,155,165f,165f
B. 175,185,195,205,215
C. 205×2 5 sets
D. 2:50 (2:15), 3:16 (2:25), 3:26 {2:43), 3:12 (2:43)
Notes: C2 Rowers on D. Finally C&J is coming around. Full Squat Snatches were okay considering my knee. I caught both 165’s low enough just a little off balance. Feel like I am about ready to make a run at my PR’s on both Oly lifts.
It’s good to feel good Brett! That’s me tomorrow. I’m gonna feel good!
Thanks! You better!
I like the way that sounds buddy!
What’s a good sub for sled push? Weighted walking lunge? Tire drag?
We used to push our GHD around before we got a sled. It worked ok. Be careful loading it up though
Great idea. Thanks