12
Jul
Wednesday, July 13th
Conditioning
Death by Calories
Set the rower to run one minute intervals with no rest. Row 1 calorie the first interval. Row 2 calories the second interval, and so on, until failure. You may row into the minute, if you like.
Skill Work
Every Minute on the Minute for 10 Minutes
One Unbroken Set of Strict Pull-Ups
Post intervals completed and total pull-ups to comments.
Oly Class
Snatch Pull + Hang Snatch + Snatch
7 x (1 + 1 +1)
Conditioning – 15+15
Skill – 35 Pull-ups Total
Row: 15+4
Pull Ups: 58
17+10
41 total pullup
14 + 14 ….just couldn’t get that last calorie in for 15 . so tired.
Oly Warm-up -“Death by Calories” – I think this should have a different name, but that is an argument for another day
Oly – Same rep scheme, but with Cleans, really focusing on the pull because that is my short coming with cleans – worked up to 245
Did 5 rounds of pull-up EMOM – 4-4-3-3-2
Had to go to the post office pre-work, never a good idea
Death by Cal: 20+10
This didn’t get spicy until the round of 17. I needed a rabbit for the 21st round, I forgot what Matt did in the workout but I would expect big numbers from Justin, Chris and Dquat.
Diddled with some light snatches
Pull-ups: 48
F ‘dem Legs Up Junior:
4 Rounds
10 OHS Lunges @95#
15 GHD
20 Cal Row
25 Dubs
17:54
Todays’ rowing performance was completely down to the new haircut and shave. No other explanation.
I did 20 + 14. Miss y’all!
shizer i called it at 20 and stopped. could have coasted a few more. more fun for next time.
Cal: 10+10
Skill: 20 pull ups
Death by Cal – stopped after completing 12 bc I remembered what it felt like last week 😉
Oly –
body has been feeling so old and creaky with snatches lately
69-73-78-83-88-93(f on snatch)-93
singles at 98(f-1) and 103
13/27
Strict Pullup EMOM: 2-2-1-1-1-1-1-1-1-1 = 12
Wendler’s Back Squat Week 3
150×5, 172×3, 192×7
Oly: 55-65-75-85-90-95 (f snatch)
snatch pull + snatch @95
Death by Calorie Row: 12
LEGS=DONE
Wendler BS – 175(5)-195(5)-220(5) 5×[email protected]
Wendler Press – 85(5)-95(5)-105(5) 5×[email protected]
Death by Calories – 16+16 (got 16 with 3 seconds left… wonder if I could of had 17)
After round 10, keep the fan going by doing light recovery pulls and rowing into the minute
Here’s a little video, current events, with US Olympic (hopefully) Rowers teaching some technique
https://adequateman.deadspin.com/watch-u-s-olympians-teach-us-mortals-how-to-row-1783361569
Can’t wait for the Olympics!
Death by calories: 16+15
Pull-up EMOM: 41 total
Death by cal 14+7
20 with a green band
14+12 on the row
60 strict pull ups
19+19 on Death by Calories. Missed Round 20!by a whisker
32 strict pull-ups.
18 row
22 pull ups
16+0
33
20 flat. that was fun.
48 w/ 53lb kb. couldnt hold 5 for mins 7&8.