PERFORMANCE
Warm-Up.
One Set of:
Assault Bike x 2 minutes at 70% effort
Side Plank x 30 seconds per side
Assault Bike x 90 seconds at 75% effort (increase pace 2-5 RPM)
Banded Lat Press Down x 15 reps @ 2011
Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM)
Kettlebell or Barbell Romanian Deadlift x 10 reps @ 3011 Tempo
Followed by…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%
This does not need to be a max effort attempt. If you feel good then let’s see some big weight!
Then…
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)
A. 160,175,185 / 196,205,215 / 225,225,225,230
B. 1:22,1:02,1:02,1:02 Rx
Nice little WOD!
A.
185/205/225
235/255/275
295/315/325/335
B. Ran out of time (got distracted and failed at 345 twice, so close)
Just did A. Because of poor sleep.
A. 105, 105, 115
120, 125, 130
135, 145, 150, 155, 160, 165, 170 – 5# PR!
A) squat cleans
3 cleans- 165/180/195
2 cleans- 205/225/235
1 clean-245/260/280/300
B) 1:37/1:35/1:35/1:37
A. 130-135-145-155-165-170-180-190-197.5 (93%)-205f (96%)-185
B. RX 2:03-2:05-2:08-2:12 about 60 sec of lunges all unbroken. I haven’t done 50# dbs in a while I was glad to feel steady if slowish today.
A. 155-60-65, 175-85-90, 195-205-15-20
B. 1:32, 1:15, 1:19, 1:13
4×5
Cleans 185-185-205-205
Squat 185-225-275-315
Bench 185-225-246-275
Incline 185-185-205-205
Emom 2 min clean
3-165
3-185
3-185
2-205
2-215
2-215
1-230
1-235
1-245
4 rounds Emom 4 min
Row 15 cal
10 ttb
50’ walking lunges 40s
1:38
1:45
1:55
1:50
A. Cleans
sets of 3 – 55#, 65, 75
sets of 2 – 85, 95, 105
sets of 1 – 110, 115, 120, 125
B. E4M for 16 min
10 Cal AB – 50s/45/42/40
2 Shuttle Runs (25′ out&back x 2) – can you really call that running?
50′ Walking Lunges @ 35# DBs in FC – all UB (approx 18 steps)
2:10, 2:06, 1:58, 1:50 = 8:04
C. 3 sets for quality
GHD Hamstring Curl x 6
Single Leg Elevated glute bridge x 30s/side
1 min rest
A
135/165/185
205/215/225
245/255/265/275
B
1:28/1:33/1:30/1:27
Damn Jesse…outstanding lifts and speed!!
3x @ 135
3x @ 145
3x @ 155
2x @ 175
2x @ 185
2x @ 195
1x @ 205
1x @ 215
1x @ 225
1x @ 235
(Final set of 5x @ 185 … form emphasis)
Metcon: RX … Total time: 6:36
(1:32, 1:33, 1:43, 1:48)
Still frustrated with clean form. I can’t figure out transition from shins to hip ext/pull. Feels weird as hell…
Progress not perfection, I suppose 🤷
Enjoy the process Blake..profection may never come..but working hard is what matters!
Blake if you send me some videos I can give some constructive feedback. I’m a certified USAW coach and love nothing more than to help people live more weight
M55
190lbs
WOD ✔️
A.
175 x 3
195 x 2
225 x 1
225 x 1
245 x 1
245 x 1
B.
2:04
1:47
1:43
1:36
35# dumbbells
A.
Did the Rogue Turkish Get-Up Challenge this morning – 75# max (PR)
B.
2:01, 1:49, 1:57, 1:54
Did ~40 ft walking lunge because that’s all the gym I’ve got (6 steps in each direction).
Great work on the Challege Lee! That takes a bit more coordination than this girl has!
It appears the leaders lifted >230 lbs which I didn’t even realize was possible! I’m proud just to have gotten anything heavier than the bar up.