Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60-65%
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%
C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%
D.
Five sets of:
Dumbbell Z-Press x 5 reps
Rest as needed
L-Seated Rope Climb x 1-2 reps
(go as high as you can safely go, then put feet on and come down and repeat if you don’t make it all the way to the top – work on the L-shape!)
Rest as needed
Primary Conditioning Session
A.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (135/95 lbs)
THIS IS A TEST!!! Top times in the world were 3:00 for males, and 3:30 for females. Aim to match those!
B.
Five rounds for time of:
50-Foot Handstand Walk
(Unbroken lengths of 20′-20′-10′)
20 Ring Dips
15 GHD Sit-Ups
Just started, and going to follow a week behind due to weekly prepping.
A. 3:21
B. Slow steady work (done while talking to clients).
oly sesh
a. @90kg
b. 2s @ 97.5/102.5/107.5/112.5/117.5kg
1s @ 122.5/127.5/132.5kg Failed the jerk
c. pulls @ 142.5kg
d. done 25kg press
2 rope climbs from seated on 24′ box, our ropes were cut short for a comp and haven’t been replaced yet
cond sesh
a. 4:07 rxd, pretty sure ive done this faster before, legs didnt want to cooperate on the burppes today.
b. 14:08 rxd HSW unbroken, dips were slow
Primary Weightlifting:
A. Hang Clean + Clean + Jerk = 215#
B. Clean & Jerk = Worked to 295#
C. Clean Pull = 305#
D1. Z-Press = 65# DBs
D2. L-Sit Rope Climbs = 1 rep to 10ft per round (ugly)
Primary Conditioning:
A. 2014 Team Event Series Event 4 = 4:44 as Rx
B. 5 rounds completed untimed. Handstand walks broken into 5′ walks into wall
Resting oly lifting and squats for the week knees no good.
Did some deads to make myself feel better haha. 10-8-6-4-2-1-1-1 reps
Conditioning
30/30/30 – 4.02 hmm not to impressed burpees to slow. hang cleans 15/8/7
5 Rounds for time
Just did 50ft Hs Walks and Ghd.
Did Not time but all unbroken.
5sets-
2 L Sit Legless and Z Press done.
Wise decision to look after yourself in the long run, plenty of other exercises to do in place of squats 🙂
A.130,140,155 (went a little heavier then 65%… problems of sharing a barbell with Kelsey)
B. 160,165,175,185,195, 205, 205, 205
C. 225#
D. Skipped
Conditioning:
4:54…
Just did 3 rounds of HSW, Ring Dips and GHDS..
And a mile run!
Rowing Session (from yesterday)
A. Done
B. 1143/1163/1154/1185/1229 – working on getting 500m times under 2:00 consistently, was around 2:10 for these intervals
Lifting:
A) 100/100/105
B) 120/130/135/140/145/150/155/155
C) done at 185
D) done, 30# for 3 sets, 35# for 2 sets
2 rope climbs each round to about 7ft
Conditioning:
A) 7:13 still slow, but 2 minutes faster than last December
B) scaled to 14ft HS walk in 7ft increments
turned off clock because HS walks started wearing out, but finished it all, probably in 35 minutes or so
2 minutes!!! Awesome! Love seeing your handwork and progress!
I had to emergency cover classes this evening after work, so I just jumped in a class when I was done because I was short on time.
2 sets
0:00-5:00 and repeat at 5:00
400m run
15 T2B
20 Pistols
2:47/2:45 (runs = 1:37/1:35)
5 sets
Clean deadlift (3 sec pause) + hang squat clean (rest 2-3min)
175/195/205/205/210 <–pretty close to my hang clean PR or might be a PR ?
Back squats (rest 2-3min)
10-8-6-4-2
205/225/235/245/255(1)
Legs are dead!
We will celebrate it as a PR! Nice work on the hang clean and also getting a session in even though you were short on time.
Thanks! It was also nice to work out with my community too. I usually end up by myself because of the timing. So I had fun 🙂
I’m so bad a hang cleans. Even if it wasn’t a PR it felt easier than in the past! I felt stronger in the clean deadlift hold and fast under the bar.
Primary lifting: A. Hang clean+clean+jerk 85# B. Clean and jerk X2 reps 90/95/105/110/115# X1 rep 120/120/120# C. Clean pulls 125# D. Done. Used 15# db, and did 2 strict pull ups to modify the L sit rope climb. I tried to do L sit pull ups but that didn’t happen either Primary conditioning: A. 7:16 Rx B. 18:57 Did 20 dips on the first round then cut the reps down to 10 for remaining because I slowed down a bit on those. I modified the HSW with 16 strict db presses with 20# db. Also reintroduced ghd sit ups-they felt… Read more »
Good to see your back is feeling better!
Session 1. Legs and core were feeling pretty beat up frok yesterday so I was happy to hit 120kg pretty easily with no misses. Still a ways to go to get back to lifetime bests but numbers are slowly on the rise. Session 2. Tried to get as close to 3:00 as possible. Finished in 5:10. Row took 1:15 and felt great coming off the rower. No idea how long the burpees took but they were all unbroken and prett fast. The hang cleans are what got me. Grip started becoming an issue right before the halfway point. Did them… Read more »
Stick to the program for the next few weeks then if you don’t see progress attar adding them in every other day as some skill work.
Solid day of work!
Weightlifting:
A. 185/205/215
B. 225/245/255/265/275 doubles
285/295/295/305 singles
C. Clean pulls at 345 across
D. Z press @ 60# dbs
1 L-seated Climb per set. Making it all the way to 15 holding the L. Haven’t done that before. Woo!
Conditioning:
Team series 4:00. Need to find my old score in my notebook somewhere. had to break on the hang clean at 20. Next time..
Did 3 slow rounds of second condo. Cut the reps shorter on dips and went strict. I’m doing the team series with my group tomorrow.. so held back some.
Great day! Thank you!
Session 2:
A. 30-30-30
7:59
*need to get better at barbell cycling. It’s horrible
B. No metcon just focusing on getting stronger on gymnastic movements
6 sets:
Strict ring dipx5
Strict Hspux5
*new goal is to get as strong as I can now.
Session one in pm
Zpress at 50 lbs
1 seated rope climb
Clean and jerk stuff was a no go. Wore a knee brace to class today but calf and quad are still pulling on it. Compex was delivered today, but I wasnt there to sign for it, so I’ll be getting that and a massage tomorrow. Big day!
Still no idea whats going on with your knee?
I’m not a doctor but my vastus medialis and calf are both really sensitive to rolling out with a barbell, so hopefully getting worked on tomorrow releases some of the tension. I can generate force fine the inflammation just makes my range of motion worse than it already is haha
You need to see a professional ?
A. 4:30 😐 it is a :29 sec PR and I am happy about that . But I literally finished burpees at 2:50. My grip is trash . I did 10-10-5-5
Nice work dude!
Weightlifting Session
A. 150/155/160
B. 175/185/195/205/215/225/230/235
C. 255
D.#35 DBs
Conditioning (same session)
A. 4:20 (12 second PR)
B. 16:47
Sub 4 next! Nice work!
Great session!
5:14 slow I know, I am working on my sprint game
14:17 I think. Really happy with my HSW
All steps in the right direction!
S1 Some bike intervals to get loose for 40 minutes. S2 Hang Clean + Clean & Jerk 225-245 Clean & Jerk x 2 245 – 285 Clean & Jerk x 1 295 – 320 Z-Press with 45 DBs Rope Climb x 1 TS Event 4 3:23 I don’t know that I can do the burpees fast enough for sub 3. For some reason bar facing are my worst burpees. I never get into a good rythm. Would rather do anything else. Over a box. Lateral over a bar. To a target. Anything other burpee would be better than bar facing.… Read more »
Thats a damn solid time dude! Great work!
Primary conditioning:
30’s wod: 3:26rx…. May or may not have had a ghost riding adcenture with my 22nd clean.. :30 second PR
I turned the 2nd part Into every 3 minutes for 15.
:45 handstand hold
15 strict piked ring dips
15 GHDs
My arms we absolutely toast from yeaterday I guess
You will never live down this chillies injuries after this weeks performances. Nice work but damn you’re like chocolate.
What does that even mean?!?!?
Session 1:
A. 140,145,155
B. 170,180,190,200,210
215,225(miss), 225(miss jerk)
C. Pulls w/245
D. Changed due to no rope.
5 z press 40lbs
5 supinated strict CTB pull up
Primary Weightlifting Session
A. Hang Clean + Clean + Jerk @ 56, 56, 61kg
B. 2 reps @ 66, 70, 73, 76, 80
1 rep @ 85, 88, 90 (miss)
C. Clean Pulls (99kg)
D. Done with 35# KB and 1 1/2 rope climbs on a 13′ rope
Primary Conditioning Session
A.“2014 Team Series Event 4”
4:43 (unbroken cleans, I just suck at rowing)
B. 12:32
1:42/2:22/2:55/2:55/2:38
The 3rd set I broke the ring dips a lot because my kip was all over the place. 4th set I tripped over my finger and fell so had to repeat 10′ HSW