PERFORMANCE
Warm-Up.
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Followed by…
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%
If you’re feeling good, aim for a new Clean & Jerk PR!
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)
Note times for each of the three sets, and sum your total working time. The goal is to be aggressive and have the lowest total working time.
C&j 60 to 110 kg
B. 2:57, 2:50, 2:55
C&J
2x70kg
2x75kg
2x80kg
2x85kg
2×87.5kg ( pn)
400m ruin
50kg h2o
Strict HSPU on abmat
3:45
4:04
4:45
Ouch!
A.
105, 110, 115, 125, 130, 135, 140, 145, 150
145 & 150 were wobbly and felt like I was not stable in my core. Tried to just clean 155 and bailed.
Save it for another day
B. 3:37, 3:27, 3:37
SHSPU UB.
Still scaling the sh!t out of runs, but doing the thing! Actually, scaling was very much the right choice because it preserved the stimulus of the workout. So, go me 🙂 Clean and Jerks were fun!
A. 145-150-160-170-180-190-200-205-210 <–little wobbly on the last one
B.
Scaled to 225m runs, and abmat SHSPU
3:21
3:24
3:38
Total: 10:23
Wasn’t feeling it today. These are the days that make us strongest.
A. 135-225
B. Sub run for 500m row. done.
A. 135-255
B. 9:24. 2:59/3:05/3:20
A. Up to 185. It has been awhile since I have cleaned, but this felt good.
B. Done with 44 lb kb zpress
4:17, 4:23, 4:48
Barbell cycling is always a struggle for me in metcons like this. Good push though!
A. 2×95#/2×105/1×115/1×120/1×125/1×130/1×140/1×145/1×150/1×155
B. 3:59/4:03/4:23=12:25 – shspu done to an abmat on top of a plate.
Hello, Another newbie here. It has been sometime since I have done some of these movements. Feels great to be doing them again.
A. 205
B. 10:37:42. Scaled the ftoh’s 95lbs.
Welcome Danny and great work on both parts of the workout!
A. Up to 98% not feeling good
B. Rx 3:27-3:31-3:43 tot 10:41
Well of course they programmed C&J today when I just did last weeks yesterday. So then I’ll just do my own damn thing 😝.. A. 3 Sets for Quality BSS x 5 @ 30X1 – 35# DBs in FC / Leg (immediately followed by) Dynamic Split Squat x 10 unweighted V-Ups x 20 GHD Glute Ham Raises x 5 Side Plank Reach Throughs x 20/side Cossack Squat @ 35# DB x 10/side Tuck Crunch w/ double punch x 20 Alt Pistols x 20 Oblique crunch heel tap x 20 B. 3 Sets for Quality DB Squeeze Press x 10 @… Read more »
A: worked up from 115 thru 205
B: Not attempted due to time constraint.
A.
Clean jerk Emom 1:30
2-185 2-185 1-205 1-215 1-235
1-235 1-245 1-255 1-265 missed
B.
30 ground to over head 135
3:51
Back to school schedule
Crunched for time
Back to school already? Wow..we have about 3 weeks left. Nice work today Jeremy!
Yes ma’am
Been coaching football and having inservice meetings.
Kids start back Wednesday for us!
We’re in east Texas wbu?
Thank you!
Best of luck this year, in the classroom and the field
Thanks Getty!
135 cj
13:10
170. 5 short of 1rm
WOD
Subbed 95
4:17
4:29
4:35
A. Just did cleans (anything over 225ish Jerk wise has been a little irritating, all other movements are solid)
235×2/245×2/275×1/285×1/305×1/315×1/325×1/335×1 tried 3 times just not there today (working off 355 1RM)
B. 3 rounds of
500M row
15 strict DBs presses 45#
10 G2OH 135#
3:35/3:45/3:26 (10:46 total time)
rows were 1:37/1:42/1:41
10/5 for presses
went singles on G2OH, will eventually work on cycling them
About nailed the stimulus, absolute gassed right now.
Those clean #s are outstanding Getty!! Gassed..hell I’m gassed just looking at how fast you rowed 500m each round!
thank you Candy, you’re too kind…I’m 6’3″, so the rower and I get along pretty well.
Those are blazing fast rows on their own and really great paired with the other work!
What’s up invictus fam! Been doing these workouts for a few months but I figured I’ll start posting times.
11:27 💪🏼
Thanks for posting billy! It’s good to have you here!
Welcome to the message board, super useful to be able to recall stuff quickly and always nice to have a little encouragement.