12
Sep
Wed, Sept 13th and Thurs, Sept 14th
Wednesday Oly
Power Clean + Hang Clean (knee) + Push Jerk
5 x (1+1+1)
Front Squat
3 x 5
Thursday CrossFit
Find a 1 rep max squat snatch
Then,
Complete as many rounds as possible in 10 minutes:
7 Box jumps (30”/24”)
7 Strict Pull-Ups
Post load and rounds completed to Comments.
Brosesh with Ron:
Oly, skipped the jerk, shoulders are tired
Power Clean + Hang Clean
195-205-215-225(f)-225
Front Squat
185-195-205
10am OG
Thursday’s Conditioning
36in BJ’s and 20lb weighted chins
7+7
PM OG Conditioning
5 rounds
1 mile ass bike
25 GHD sit-ups
– 19:26
3,000 yards in the pool
OG
Bench Press: worked up to 175# for 5 reps
Power clean, hang power clean, 2 push jerks: worked up to 175#
75 GHD’s
OG
PC+HC+PJ – 115,115,120,120,125 (-2#s for each cuz i forgot the onesies)
FS: 100,100,115 slow and steady
Extra peanut rolling, stretching, cats & cows…
OLY
Power Clean + Hang Clean (knee) + Push Jerk – 5 x (1+1+1)
85-90-95-100-105
Front Squat – 3 x 5
85-95-105
BS 3×5: 265#s
Some clean technique work
3 Rounds FT
30 Hang squat cleans w/ 35# dbs
30 Push-ups
12:25?
I kept changing what I wanted to do for this workout and lost focus.
L-Sits: 30/27/23/21/17
a) 5×7 thrusters, 115. Superset w/ Lsit pullups
b) 3x1000row/2min rest
3:27/3:37
BS 3×5 @145 went down from last week to get full range
FS 3×5 @133 those were heavy!
Tomorrow’s workout
10 minutes
7 box jumps 24″
7 strict pull ups used tiny red band
4 + 3
OG AM
“Holy Cannoli”
Every 2 min for 8 RDs (16 min)185/115
3 shoulder to overhead (push jerks)
6 Hang power cleans
9 Deadlifs
Rx’d
PM workout
3 Rounds for time
400m Run (500 row)
16 T2B
8 Deadlift (275/185)
4 Wall Cilmb
Rx weight 13:46 (row)
Accessory work:
Snatch complex empty bar work
20 min EMOM
1 Pausing snatch pull+1 Squat Snatch+1 OHS
3 pauses
(ground, knee, pocket)
Strict pull-ups
5-5-5-5-5-5
Oly:
155-160-175-185-190-195-205-215(questionable).
FS:235