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
Thursday swim:
2,000m broken up into 20 100m sprints with 20 seconds rest in between.
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…
Thursday WOD
Snatch 🙂
metcon 6+ 11 (1 thin red band, 24″)
first two rounds no band
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
Thursday’s WOD:
1 RM Snatch: 85
10 Min AMRAP: 6+8
*Banded pull-ups with one medium blue and one thin red
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
Front Squats: 65(5)-85(5)-105(5)-115(5)-125(5)
Oly: 1 power clean+1 hang clean+ 1 push jerk
85-95-105-110-115
Thursday’s wod:
10 min AMRAP
7 BJ @24″
7 kipping pullups
Score: 5+10
Oly: 195 lb complex; 190 squats
snatch @ 95#
6+4 w/ red band
Thursday:
150#
5+5 @ 33″ and 1 chain
Wed:
Power Clean 12 min EMOM
min 1-3: 185lb x 3 every min
min 4-6: 195lb x 2 every min
min 7-9: 205lb x 1 every min
min 10-12: 215lb x 1 every min
Tuesdays Wod: 15min amrap
4 rounds + all push press and lunges + 8 t2b
Thursday:
Light power snatches letting my shoulder ease back Iinto it.
10 min AMRAP:
6+4
38″ Box, 1 chain for pull-ups all unbroken
Wednesday OG
Front Squat 3×5: 110# across
Thursday CrossFit
Snatch: 95#
metcon: 9 rounds with ring rows
Squat clean @95#
Thursday Wod: 5+8 12′ box (baby steps)
Thursday
Snatch 165#s- getting closer to 185
WOD: 6+12 with 32″ box and strict pullups
solbro chest/back sesh
a. 100c assbike warmup 7:22
b. shoulder/thoracic mob
c1. build up to heavy 5rep bench
(215,225,235,245,255,265)
c2. 3×10 2pood kb bench
c3. 3×10 50lb db pullover w/ hip drop
d. 5×5 1.5pd weighted fat grip pullups
tricky!
Strength:
5 Rounds:
12 Split Squats w/ 50# dbs (6 each leg)
Metcon:
150 sit-ups FT
*10 air squats EMOM starting at :00
7:44
Snatch 88#
5+7 w 2 pull ups per round and a 24″ box. Pathetic but my first jump on anything more than 20″
Snatch prep for today:
Empty barbell warm up -18 reps
3 reps of snatch Deadlift
3 reps of Snatch high pulls from the top of knee (focus on elbows high and outside)
3 reps of muscle snatch from top of the knee (focus on turn over)
3 reps behind the neck snatch grip press (elbows down & active shoulders)
3 reps snatch balance (fast feet)
3 reps OHS (stability) pause 2 seconds at bottom
Empty bar snatch complex – 1 hang power + 1 hang snatch +1 snatch
Dedz
5×[email protected]
Strict MU practice
Friends of the Trop:
Due to unforseen circumstances (aka not enough interest) Mountain Man Camp has been indefinitely postponed (aka canceled)!
Love and sloppy smooches,
E
PS. I still had more people at my inauguration than ever in the history of ever.
E – I’m still gonna show up.
Snatch: 35-40-45-50-55-60-65-70 (PS, couldn’t get the full very well)
Metcon: 6+9rx
21-15-9 GHD & GHR 3:53
accessory w/alejo
3 rounds 15 knees to chest, 20 ab mat sit ups
50 deficit push ups w/feet on bench
Snatch 110
7+ 1 RX
120# / 6+1 rx
Snatch up to 165 (ahhh 170 I’m coming for you!)
10+12rx would never have pushed it that hard without Alejo next to me
Snatch: 85#
6+1rx
Snatch – worked up to 78#
7 box jumps 24inch
3 strictish pull ups with red band
7+3
An ugly 78#
Metcon
4+7 rx
4+8! That extra pull up counts!
Snatch 135. Had plenty more in the tank. Just not enough time. Felt great today.
Metcon: 5+1 24″ (in my pants)