A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
Compare your results to April 30, 2018.
A: 50-60-70-75-80-85-90. Failed 2 rounds @93. Done 1 round @91kg
B: Grace RX 3’21”. I must searching the last time I did it, but I think it’s a new PR. And maybe I could have done a little bit better.
A. Finished at 235#
B. Between 3-4 mins (clock malfunction)
A. Warmed up with Sotts Press up to 85lbs
Unsupported Seated Press
135×4, 135×4, 135×2, 135×4
B. 2 Power Cleans + 2 Push Jerks
Cleans 135,145,155,165,175,185,195,205
Jerks 205x2x8
(Set up two bars. Jerks were done separately and from the rack)
C. Modified Grace to:
30-20-10 Cal Row
15-10-5 Push Press @135
4:32
(April 30th -4:21)
Just got an email from one of the IT people that all of my posts have been marked as SPAM! So that’s why sometimes they disappear. So weird. Noticing my coaching notes from last night aren’t up there anymore? Did anyone see them? I’m about to post tomorrow’s so be on the lookout.
I hit this at around 7:30pm EST yesterday and your notes were not up. Thanks as always, btw, loving the programming, notes and suggestions
A1) sotts @ 65
A2) 115,115,125,125,135,165,175,175,175,xfailed175
B) 5:01 Rx PR!!!!
Nice job, congrats!
A1. Sotts with barbell, 75/95/105/115
A2. Not feeling the pull under the bar today, had to top out at 195, was able to split jerk all reps today, 140/145/155/165/175/185/195/195/195
B. Rx’d 3:15, should have been faster but arms were not working right today.
Ran 1 mile, rest 4 min, ran 800m, rest 4 min, 400m
Sick Grace time for arms not feeling great. Quite a ‘cool down’ too btw
A1. Clean Sotts Press: 55, 65, 75, 85
… had no idea where to start
A2. Clean Complex as Rx:
135 to 215 (f), 215 (f) (10# increments)
… missed the second jerk on both 215 attempts
B. Felt like I owed some sweat so did two rounds of Fridays OT2M grinder
400m run / 30-20# WB / 400m run / 15 Strict Pull-ups / 20 Push-ups + 20 – 24″ Box Jumps
… as leaky as expected – hard not to serve up a third round – felt great to move.
A1) barbell, 65, 75
A2) up to 225
B) Grace – 3:36. didn’t do April 30th, and not sure when the last time I did it was or what my time even was lol.
A1, BB, 40, BB, BB (Shoulder mobility limitations, but the front rack in the full squat was amazing and felt good as well…the drills Libby’s gave me are working!!)
A2. 55#, 65, 75, 85, 95, 105, 110, 115(failed jerks), 105, 95
***to much focus on front rack and squat..need to get back to clean technique!
B. RX – 4:48 (1:24 slower than my PR on 4/30/18)
Just not my day I guess…but my take away for today is the look and feel of my front rack and squat…tomorrow is another opportunity for greatness!
Traveling again but with access to most equipment. Realized I forgot my shoes when I got to the gym. So all reps done in a pair of Cole Han Tennis Grand Leather Sneakers. ?
A2. Complex from 135 up by 10# each rd to 225#. Felt good today.
B. Grace – 3:39, about a minute off PR, but not bad considering shoes and no collars on the barbell.
C. OT2M for 20: 12 cal AB all rds 14-19s
+1 for the dress shoes ?
I definitely got some looks like, “hey who invited mr. Rogers”. That’s when I knew I had to go heavy on the complex to get my respect back ?
Next time try these
A. Sots did with kettlebells up to 70pd
Worked up to 160. Wrist mobility is real bad from breaking them in rugby. Need to work on that.
B. First time completing Grace with 135pd so that was cool. 7:10 was time
A. Did 90lbs on the last set. Getting better at these! They don’t feel as insanely awkward as the first time I did them.
B. Worked up to 225lbs
C. 3:10 Rx (last time I did this was over 6min!). 5,4,3 then 2s the rest of the time. Trying to cycle these is really hard. Dan Bailey made it look like his plates were filled with helium.
Sick improvement
Yea it’s almost irritating seeing how easy guys like Dan make it look. Ever see him do Diane in like 1:30?
A. Sotts press 10# DBs x 3
At home with steal and crappy bar so i kept it light
55, 65, 75, 85, 95, 105, 105, 115 failed the second jerk twice because I was afraid of dropping or crashing. (No room for bailing or failing in my tiny WO room.)
B. 60 Alt KB snatch 3:26 – did this instead of Grace because of equipment and shoulder.
C. NFT
3 x
20 alt step ups with 20 lb DBs
10 z press 20lbs
15 sit ups with 10# ball
Skipped sotts to shave some time off.
B. Up to 195 both. Couldn’t stick the 2nd jerk at 205#. 205 ties my 1RM PC&J so I’m happy with that.
C. Grace Rx’d 3:10. :20 PR. Stuck with fast singles 5/:30. Made it to 25 reps in 2:30 then the wheels fell off.
Great work on your PR!
Nice work, congrats!
Anika
A. Sotts Press:
PVC, 25, 35, 35
Clean and Jerks:
95, 105, 115, 125, 135, 135, 135, 140, 140, 140
B. 3:11 – I didn’t do Grace on 4/30, but I’m pretty sure my PR is 2:59.
Nice work Anika!! Super fast Grace!
Super fast for both of you, nice job today.
Sotts Press:
75,95,105
Clean and Jerks:
165,175,185,195,205,215,215,220,220,220,225
Grace: 2:10 RX
Did all singles. Just getting over a major disk injury and wasn’t quite ready to link the clean and jerks. Still happy with time.
Impressive work!
Incredible job today!
Impressive, 2:10 on Grace is awesome.
I think it’s safe to say your Grace time will be pretty scary when u’re all healed up
A1. Sotts Press 3x20kg(empty bar) 3x25kg 3x30kg 3x35kg/75#
First time ever doing this movement so started light and worked it up. Started coming forward in that last set. Still need to get more upright in my squat.
A2. PC+Jerk+Clean&Jerk up to 235# (10# PR)
B. Grace as RX 2:30 (21sec PR)
Accessory
-Every 2min for 10min (5sets):
AB 20sec All Out Sprint
50rpm recovery
-Every 2min for 8min alternating between:
15GHD Sit Ups
15 Hollowbody Rocks
Today was a good day 🙂
Smoked Grace today, nice strength as well.
A. Sotts with empty bar
B. 225/235/235/240/245/250/250/255/265/275
C. Did Saturdays as 15 min solo
15 cal row
Round of DT Rx
4 rounds +15 cal + 7 DL
You are a beast, well done.
A. Skipped Sotts(overhead shoulder mobility is my weak link)
135, 135, 155, 155, 185, 185, 205, 205, 205, 215
B. Rx 3:09 (don’t remember what my last time was but this one felt faster, at least my lungs think so)
7/13 squat cycle
Heaviest day before testing 1 rm fs/bs in two weeks.
100% training max
5 sets 2 fs 4 bs at 235
That felt better than 225 at the same rep scheme last Monday.
Metcon: 1 mike run
I emptied the tank esp after the squats
8:13
Plank work