Warm-Up.
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side
Then…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5
1-Step Box Jump x 5 reps
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)
Clean complex up to 70Kg. Felt good in groin.
10 min wod @ 50kg power cleans.
3 full rounds
Yesterday’s pressing fest.
A. Bench
105, 110, 115, 110, 100, 100
B…. oh B.
5 x
8 Ring dips
12 Push press @ 75#
12 Burpee over bar
I scaled to 8 and even then had to go to toe assist after the third round.
I never realized how much pushing a burpee is until this work out. I could barley get myself off the ground. Not good.
All sets of pp were 8/4
16:23 – I don’t think I could have moved slower on this….
A. 185 – 285, started a bit low and pumped to hit a double at 285
B. 3+50+13 Rx
My forearms EXPLODED couldn’t hang onto the TTB in the 4th round
May 4 WOD
Mostly just active recovery….
LOVE the full body CARs routine
A. Done Solo – Only 3 rounds with 1/.75 work/rest – ALL UB
3 strict HS push ups w/ abmat
6 strict pull ups
9 kipping T2B (I struggle with kipping, so made myself kip all of them UB)
12 Russian KB Swings @ 24kg
15 Cal Row
It doesn’t look like my comment got saved on the new system.
I did yesterday’s as after not sleeping half the night again, left me with little energy.
A.
Bench press
105, 110, 115, 110, 100, 100
B. 5 x
12 Ring dips
12 Push Press @ 75
12 Burpees OB
B was brutal. I scaled the ring dips back to 8, but still had to go to toe assist in the last two rounds.
16:23 – I don’t think I could have gone any slower! Oh well. The burpees were surprisingly hard after all the push pressing.
Looks like your original post loaded the next day. I’m not sure I like this new system. Great work on this metcon…I know it feels like you’re barely moving…but you did great Janelle!
Good morning everybody…
A. 165/170/175/180/180/180/180/180. all power cleans. started at 80% 1rm of PC (205) and finished at 80% 1rm of clean (225).
B. 3+51 (1 t2b) Rx; UB on dubs except 1 miss in last round; t2b went UB, 5/singles, singles, 1; PC were singles all the way
A. 3 Sets of 3 – Tall Jerk 4 Sets of 2 – Pausing Split Jerk 5 Sets of 1 (build to a heavy) – Split Jerk Split jerk up to 87.5kg, which is the projected max I’ve been working off. So pleased as it’s a 5kg PR and almost bodyweight. Still plenty to work on as feel like I can catch lower in the split, but good progress https://www.instagram.com/jamesedpd/p/BxPKICWA8Ho/?utm_source=ig_share_sheet&igshid=c292zmlax6xa B. For Time: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx Barbell –… Read more »
I can’t see your back leg on the jerk but I’m guessing it’s locked out based on how much your chest moved forward when you received. Soft back knee. Punch DOWN, not through. That should help you get lower! How loose are your hip flexors these days?
Poor cameraman! I suspect back leg was locked, thanks for the cue ? hips getting better from a bad state, 2 min couch stretch everyday.
Now that you’re getting looser in the hips, time to tell the body that’s your new safe position! When you receive the bar, don’t recover right away. Instead, check your back leg and adjust to your new receiving position before standing it up. Great job!!
I like this a lot! Thank you ?️
Ton of work done today! Ski erg sounds fun!
Thanks dude, need to work on technique so I can use what capacity I have ha
It’s not a sprint, it’s a marathon ?
Ski erg marathon? ?
Technique marathon! ?
5/8/19 Wod
Awesome warmup! Thanks!!!
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85% 85#
*Set 2 – 3 reps @ 85-90% 100#
*Set 3 – 2 reps @ 90% 105#
*Set 4 – 3 reps @ 85-90% 100#
*Set 5 – 8 reps @ 75-80% 90#
*Set 6 – 8 reps @ 75-80% 90#
B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)
14:43
A. 175/185/195/205/215/225/230/230 squat cleans. Happy with speed under the bar this morning. The heavier it got the more the hang looked like tall cleans.
B. Another sweaty mess, couldn’t find my gloves so had to abandon T2B after 1st round due to slipping. Subbed v-ups. Completed 3 rd + 50 DUs
Safety first on the TTB! Super strong on the cleans.
A. Hang squat clean + clean
115lb/125/135/145/155/165/175/180
Started 60%clean ended near 90%.
B. Paid the man for sleep loss and maybe tad too heavy.
Used 135
2 rounds plus 1 PC.
Struggled. Lots of bar gazing.
Haha “bar gazing”.
Up to 90% is awesome, PR re-test soon!
A. Clean Complex as Rx (HSC + SC)
150, 165, 180, 195, 205, 215, 225, 235 (55%-90%)
B. AMRAP10 of:
50 DU | 15 – 2p KBS (American) | 10 – 155# PC
3 rounds + 60
… broke the PC’s 5-5.
Nice sub KBS! Good job Chris!
A.
80kg/85/90/95/100/105/110/115kg
These felt really good surprisingly.
B.
Modified because I just didn’t want to slog through tonight.
10 min emom of 3 x 70kg powerclean + 7 t2b every minute.
Completed. Only first 3 rounds of t2b unbroken. Grip completely went on me!
Rest day tomorrow
A. E2M x8
Hang clean + clean
70kg/80/85/90/95/95/100(f)/100
B. Amrap 10 min
50 DUs
15 V-up
10 PC 70 kg 5.5/6.4/6.4
Score: 3+49
Weights felt heavy today.
Nice making the 100 after the fail! Strooong
Head wasn’t there. Squat clean feels much more solid in the catch, no belt needed there.
A) 165
175
185
195
205
215
215
215
B)
2 rounds
D/U were not my friend today
I like green!
I do also! Wish there was a little bit more
The red shows you didn’t hesitate to put in the real work! Good job man!
Love the positivity!!! No failures just learning opportunities
A) 175/185/195/200×4 Lower back is still a little tender, decided not to go heavier than 200.
B) Subbed 25 abmat sit-ups for T2B (shoulder), the rest Rx – 3 rounds + 48 DUs.
A. Up to 255, failed 265
B. 3 rounds + 50 + 15 + 3, fast singles on PC. T2B was hardest.
Nicely done, I couldn’t hang on anymore in the 4th round to catch you!
You all that chimed in yesterday sold me. I’m going to start getting into this program asap. I’m not looking to compete or anything anymore, just want to be as fit as I can be to enjoy life and be better at everything else. Stoked to be a part of this group!
Let’s go!
Welcome aboard!!
Welcome aboard!
Let’s ride!!!