25
Mar
Sunday, March 26th
Oly WOD
Snatch
1-1-1-1-1
Clean & jerk
1-1-1-1-1
Crossfit WOD
Weighted pull-ups
3-3-3-3-3
Row 1,000 meters
Post loads and row time to comments.
Oly WOD
Snatch
1-1-1-1-1
Clean & jerk
1-1-1-1-1
Crossfit WOD
Weighted pull-ups
3-3-3-3-3
Row 1,000 meters
Post loads and row time to comments.
OLY
Snatch Singles
85 – 90 – 95 – 100F – 100F
Clean + Jerk Singles
115 – 125 F Jerk – 125 – 130 F Clean – 130 F Clean
OLY
Snatch Singles
85 – 90 – 95 – 100F – 100F
Clean + Jerk Singles
115 – 125 F Jerk – 125 – 130 F Clean – 130 F Clean
Oly
Snatch Singles
65-70-75-80(f)-80
Clean and Jerks Singles
95-100-105-110 (power clean) -115 (f)
WOD
Pull ups 5×3 (I did 4×3)
small red band first round
BW rounds 2-4
1000 M Row = 4:06
Oly
Snatch Singles
65-70-75-80(f)-80
Clean and Jerks Singles
95-100-105-110 (power clean) -115 (f)
WOD
Pull ups 5×3 (I did 4×3)
small red band first round
BW rounds 2-4
1000 M Row = 4:06
Oly Snatches
98 – 103 – 113 – 118(f X 2)
Clean and jerks
113 – 118 – 123 – 128(f X 2)
1K row
3:44.1
Oly Snatches
98 – 103 – 113 – 118(f X 2)
Clean and jerks
113 – 118 – 123 – 128(f X 2)
1K row
3:44.1
Oly
Snatch -73-78-80-83-83
C&j – 90-98-103-108-113-118
Row
4:27.4
Oh and pull ups – all body weight
Oly
Snatch -73-78-80-83-83
C&j – 90-98-103-108-113-118
Row
4:27.4
Oh and pull ups – all body weight
Friday’s EWOD
2:50/2:57/3:02
12:49 total time
5 Rounds max strict pull-ups
12-8-5-6-5
Pull ups 7lbs
1000 Row 4:28
Pull ups 7lbs
1000 Row 4:28
Pull ups 31lbs
1K row 4:01.9
Pull ups 31lbs
1K row 4:01.9
pull-ups
20kg – 24kg – 28kg – 28kg+5lbs – 32kg
1000m Row 7:17… that was worse than 17.5
There’s no way it took you 7:17 ???? Typo?
Correction: 3:17, thanks for checking on me Michele!
Oly: Power Snatch 155x1x5
Power Clean and Push Jerk 205x1x5
Haha no prob. ???? Knew you were fast!
pull-ups
20kg – 24kg – 28kg – 28kg+5lbs – 32kg
1000m Row 7:17… that was worse than 17.5
There’s no way it took you 7:17 ???? Typo?
Correction: 3:17, thanks for checking on me Michele!
Oly: Power Snatch 155x1x5
Power Clean and Push Jerk 205x1x5
Haha no prob. ???? Knew you were fast!
pull ups: 10 sets of 3 strict at bodyweight
row 4:08 – planned to go 2:00 for first and last 250, 2:10 for middle 500
mucho shoulder pt
pull ups: 10 sets of 3 strict at bodyweight
row 4:08 – planned to go 2:00 for first and last 250, 2:10 for middle 500
mucho shoulder pt
3 sets of 8 bench press @ 155# / 8 dumbbell bench press with 50’s
4 rounds, every 2 minutes: 50 dubs / 10 box jumps 24″ (this was supposed to go longer but I stopped to do gymnastics shit with JCash and Richie).
Some handstand walks to finish up.
3 sets of 8 bench press @ 155# / 8 dumbbell bench press with 50’s
4 rounds, every 2 minutes: 50 dubs / 10 box jumps 24″ (this was supposed to go longer but I stopped to do gymnastics shit with JCash and Richie).
Some handstand walks to finish up.
Thanks Liz, Denise, and Matt for the rowing tips! Pull-ups I did my progression that I’ve been doing, 9-9-8-7-6 with green and black band and then 3 sets of 3 with just the green band. Worked on holding them at the top.
1K row: 4:27
Thanks Liz, Denise, and Matt for the rowing tips! Pull-ups I did my progression that I’ve been doing, 9-9-8-7-6 with green and black band and then 3 sets of 3 with just the green band. Worked on holding them at the top.
1K row: 4:27
Oly:
145 snatch
195 clean and jerk
Little burnt from yesterday in the jerk
Clean 220 pr, no jerk
Bonus:
Played with some pull up progressions. Worked up to 3 strict pu, 3 c2b, 2 mu
5 sets of 3 weighted pu: up to 31 lbs
6×5 hspu with jcash
3* mu
Oly:
145 snatch
195 clean and jerk
Little burnt from yesterday in the jerk
Clean 220 pr, no jerk
Bonus:
Played with some pull up progressions. Worked up to 3 strict pu, 3 c2b, 2 mu
5 sets of 3 weighted pu: up to 31 lbs
6×5 hspu with jcash
3* mu
Weighted Pull Ups – 5×3 @ 12kg + 2.5lb #math
1000M row – 3:28. I think it helped to put the damper a bit higher for this sprint, but I’m still not actually sure what it does. At least got a good placebo effect out of it.
Open Gym
Mobility fun many different variations of squat holds
3×10 glute ham raise
3×10 reverse hyper with the 45#x2
Tried to hang with the pull up bar kidz but couldn’t cut it
Weighted Pull Ups – 5×3 @ 12kg + 2.5lb #math
1000M row – 3:28. I think it helped to put the damper a bit higher for this sprint, but I’m still not actually sure what it does. At least got a good placebo effect out of it.
Open Gym
Mobility fun many different variations of squat holds
3×10 glute ham raise
3×10 reverse hyper with the 45#x2
Tried to hang with the pull up bar kidz but couldn’t cut it
Snatch 5×[email protected]
C&J 5×[email protected]
Weighted Pull-up triples
40-53-53-40-40
Superset with bench 5×[email protected]
1k Row – 3:38.7
OLY
Snatch – 60lb
C&J – 85
1k row – 4:31
OLY
Snatch – 60lb
C&J – 85
1k row – 4:31
Pull ups: 6 sets of 3 with the green band
1k row: 3:55.9
Snatch singles: worked up to 65#
Bailed 100% of the non-perfect catches to keep my shoulder safe
Clean singles: worked up to 120#