A.
One set of:
Depth Jump with Horizontal Take-Off x 8 reps (High Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between each
followed by…
One set of:
Depth Jump with Horizontal Take-Off x 8 reps (low Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between each
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
C.
Front Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets
D.
Four rounds for time of:
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
20 Alternating Dumbbell Snatch (50/35 lbs)
E.
Three sets of:
10 Strict Ring Dip @ 2111
20 second Ring Support Hold at Top
20 second Ring Receiving Hold at Bottom
Rest 2 minutes
D. 6:45
E. Done
B. 115/135/155/175/185/190/195/200
C. 205/220/235/220/235/245
D. 20 in box
7:24
E. UB
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Jerk: Built up tu 110kg ?
70/80/85/90/95/100/105/110kg
C. Front Squat
*Set 1. x 4 reps @ 75%: 97,5kg
*Set 2. x 3 reps @ 80%: 102,5kg
*Set 3. x 2 reps @ 85%: 110kg
*Set 4. x 4 reps @ 80%: 102,5kg
*Set 5. x 3 reps @ 85%: 110kg
*Set 6. x 2 reps @ 90%: 115kg
*Set 7. x 6 reps @ 75%: 97,5kg
D. 2 rounds for time:
21 death lift 100kg
15 kettlebell Hang snatch
9 burpees over the bar
Time: 4:38
B. 95-105-115-125-125-125-125-125
C. 125-130-140-130-140-150-125
D. Scaled DBs to 20s but did 5 rounds = 8:17
Success getting in and moving 4X this week. Yes!
B: Up to 285, missed jerk forward at 305# missed clean at 315#. Up high enough just off on the catch
C: 275-295-315-295-315-335-275
D: 6:23. snatches ub, step overs 10/6-4/6-4/4-3-3, quick breaks
B) up to 305, missed the jerk at 315 and 320
C) 275,295,315,295,315,335,275
D) 6:38
Back got lit up on this little couplet
Douglas crushed you guys today…changing of the guard?! 🙂
A. Done
B. Up to 300
C. 285/310/330/310/330/345/275
D. 6:09
E. Done with 30lbs
Nice job Douglas!
A. Done
B. Up to 150
C. Accessory work
D. RX 7:20
E. Done. All dips UB. I love ring dips! 🙂
Strong chest and triceps! ??
A) mowed my lawn ??
B) 105/125/125/145/145/165/165/170 jerks felt awesome today and they haven’t in a long while!
C) 179/180/190/180/190/205/170. These felt like lead today
D) 6:26 Rx
E) done
Thanks tino!! Hope your day has been awesome!
Looks like you used all your juice on your power clean and jerks. You’re not the only one! Still a solid session ?
Yeaaaaa. Glad I had some good company on that at least. Haha
Thanks Tino!
A. Done
B. 80/85/90/95/100/105/107.5/110/113Kg(f); pretty happy with this.
C. 120/125/135Kg(87%)
125/135/145Kg(93.5%)
125Kg(80.5%) x 6
D. 6:57Rx
E. Done
A) Done
B) 135 -> 205
C) 225×4, 240×3, 255×2, 240×4, 255×3, 265×1, 225×7
D) 8:16 (Went to a 20″ box because the 24″ one seems too high and I almost have to jump to get up on it with weight. This was smoother.)
E) done
Good adjustments on the conditioning to keep e orloug moving smoothly ??
A. Done
B. 135/185/205/225/240/255/270/285 – felt good today, go figure. Heaviest I’ve built in over a year on power!
C. 280/300/320×1/300/315/335×1/280 – this felt heavy.
D. 6:54 Rx
E. No rings available so did skull crush/floor press accessory from Monday.
Strong work in that 285lb power clean. Looks like you used all your juice there then had nothing for the squats 🙂
Short on time did:
C. 11:25
D. 30 strict ring dips
Squats tomorrow I hope! Fun workout thanks Tino!
Good to see you got some work in. Hopefully you can catch up on what you missed tomorrow it be careful not to do to much!
B. 95, 105, 115, 125, 135, 145, 155, 160#. Was not sure how my shoulder would do with the split jerk (it’s been months since trying), but it was good. Will get it x-rayed soon!
C. 180×4, 190×3, 200×2, 190×4, 200×2(fail on third), –, 175#x6
D. Did 3 RFT: Did 10 DB Step Overs @ 35# on 24″ Box and 20 Alt. DB Snatches @ 50#. 10:57.
Great to see you were able to jerk today!
A. Done love this warm up
B. 185/205/225/245/265/275/295/305
C. Did 2 sets
50 foot Reverse sled drag 375#
Max 150# sand bag squats
50 foot Sled push
Rest 3 minutes
D. 5:12 RX
E. Only one set done unbroken but got the absolute worst ab cramp of my life
Making you a gymnast!
I like it! But I was down for the count after the cramping abs!
B. Did all power jerks 135/145/155/165/175/185/185/190 pc felt better than earlier in the week
C. 165/175/185/185/200/210/175
D. 7:36
E. Ouch these holds were so hard! Had to break them up 10/10sec and 5/5/5/5sec ?
Did power clean and jerk. Focused on fixing my hitch. 115-145lbs
D. Wod did unbroken (6:26) rx really happy with my pace on this.
Nice work Amy!
Thanks it’s good to be back on the program.
A. Done love this warm up
B. 185/205/225/245/265/275/295/305
C. 2 sets
50 foot sled drag 375#
150# sand bag max squats
50 foot sled push 375#
Rest 3 minutes
D. 5:12 RX
E. Only one set done got the worst ab cramp of my life
A. Done
B. Up to 275
C. Done based off 335
D. Modified to you go I go partner workout. Very fun – 7:50
E. Done, couldn’t quite hold tempo and only 10s holds.
Partner workouts are only ok if you win 🙂
A. Done
B. I feel pain in my collarbone Dx . All set 95 kg
C. Based 130 good filing
D. 7’14” Rx
E. Done Last set 10” hold