15
Nov
Wednesday, Nov 16th and Thursday Nov 17th
Wednesday Oly
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Thursday WOD
Squat
3×5
15 Minute AMRAP:
4 bar muscle-ups
8 ring push-ups
12 single kettlebell overhead lunges, 24/20kg
Post results to Comments.
Tuesday 11/15
315# sumo
6:22 rx (25-15-10)
Forearms are smoked
Last Tuesday’s festivities:
Max MU: 14
Bench: 165(5)-185(3)-165(8)
Looking like 175 was the right number…
Metcon amrap 3 MU 30 dubs in 7 min: 6+3 rx
Hspu: 9-7-5
https://mobile.nytimes.com/blogs/well/2016/11/11/which-milk-is-most-nutritious-soy-cashew-almond-or-coconut/?em_pos==edit_nn_20161115&nl=morning-briefing&nlid=61806424&referer=
#mooooveover fake milk
I was going to do tomorrows wod then I decided against it (didn’t want to do it alone).
I did some bar MU work, some stretching, then 3 sets of 15 GHD’s / 10 back ext
Probably time I started to blog my evening walk / run with Ollie as I am up to about 5 miles a night now.
OLY Snatch 83/ CJ 103
nice Patty!
Strong!
C2Bs 65543
Snatch Balance
115 145 165f 165×2
OHS
165 x5 (2 fails)
Tomorrow’s Shoulder Sesh
8+6rx
5 minute glute ham raises
50 reps
oh no, legs will be angry tomorrow
eSuper lovely pic, Matt 8-/ #iheartcardio
50 T2B (10 burpees every time you come off the bar)
5:44 15-10-9-10-6
4 Rounds
Every 3 minutes run 400M
1:21, 1:23, 1:25, 1:28
5 Rep DB Strict Press
35s, 40s, 3x45s
Ring muscle up today. Thought it would happen but nope 🙁
need to work on my hip drive… I will conquer this MUSCLE UP!
FPP 5-4-4-3-2 then C2B work 5-4-4-3-2
be back for OLY class tonight!
OLY Class:
Snatch 55-60-62-62-62 (form getting better 🙂
Clean & Jerk
90-95-100-105-105 (body felt tired #105 felt heavy..
damn snatch 😉
Clean & Jerk on 10.12 were better #115
Snatch balance and OHS work.
Tomorrows WOD 8+4 sub C2B pull-ups and 16kg
Strict hspu 10-9-8-7-7
Cleans 1 rep 225,245,255,265,275,285,295,300,305!
Metcon 20min Amrap
18 cal row
15 power snatch 95/65
12 bar facing burpees ????
5+30 reps broke up the snatch 9&6 @jcash
Was going to give it a try but didn’t want to do it alone ????????
So hspu 10-9-8-8-7
Some bench
Weighted pull ups
Bicep curls
RDLs
Snatch: 78-83-88-88-95 (PR!!)
C&J: 110-115-120-125(PR!)-130 (failed the jerk but it’s still a clean PR!)
PRs on PRs today
Awesome!
Copied Katie and Roberts
1000 M row
30 strict press @ 48#
1000 M row
25 push press @ 85#
1000 M row
20 push jerk @ 103#
29:19 That last round of push jerk took forever
Last time 24:07 @ 48#, 73#, 95#
Walked into OG feelin like an OG. Got close to a MU and almost gave up. Then the muscle up whisperer came to my rescue and after a few tries…got my first muscle up. Woop woop! Thank you Derek and Matty!!! And everyone else who cheered me on!
Then I did some snatches.
THIS IS SO EXCITING!!!!!! You. are. awesome. Teach me your ways!!
WHOOP WHOOP!
NOOOOICE!
1000m row
30 press @ 65
1000m row
25 push press @75
1000m row
20 push jerk @85
29:11
Could have tried heavier on the push press and jerk. It the press wore me out
every 2 min: 2 rope climbs, 2-4-6-8-10 BS @113#
Oly
Hang snatch + snatch
75-80-80-85-90
Snatch singles
90-95-95-100f-100-105fx3
*Super rusty
Yesterday’s 50 T2B
13-10-9-10-8 with short hill sprints -yeah that’s right!
9:14 cramp city
Snatches up to 113. 123 is on the horizon! I can feel it!
Clean & Jerks up to 108
BS 103#
Wod 6+19 jumping pu, 12kg kb
BS 143 ???? Yikes!! ????????
WOD banded pull/ RR PU/ 8kg Lung 5rds
Have A Great Day ????
BS: 225# (5# more than Monday. Maybe this squat program is working?).
WOD: 4+4 rx’d (just barely got edged out by Rob, it was a battle to the finish). 3+1 MU in the first round, then singles afterwards so I wouldn’t rip my hands.
1st day back in about 6 weeks whee
BS: 205# I stared at 225 on the bar for a while and then dropped down. I’m not a morning person It was the right choice.
WOD: 5+1 with 8 C2B instead of MUs (really just pull ups by the end)
Oh also 20 KG KBs
wpu @ 88lbs 5-4-3-2-1
strict hspu on bumpers 5-4-3-2-1
3×10 back ext
BS 160#
Wod 7 rounds
8 16kg kb swings
8 ring push ups
12 lunges holding kb in front
BS 140# Chasing Darcy stars
amrap – 5+1
8 c2b pull-ups (the hardest part!)
knee ring push-ups for quality
lunges rx weight
big/energetic 6am today
Strict press 3×5: 135#
7+11 rx
Thanks for the push, Bri
I focused on the hip drive today for the MUs- a good kip is helpful, but powerful hip drive/extension at the top of the kip gets your hips close to (or on for Rich) the bar, making the transition over the bar much easier.
You can use the hip drive as a drill if you’re working towards MUs or for more efficiency if you’ve got ’em. This dude explains/shows it pretty clearly.
https://www.youtube.com/watch?v=5U_z6dtz9LA
BS 165
WOD 4 + 6 Rx
fun workout, the weight was challenging
Weds: OLY, focusing on form
Snatch 10×1 95#
Clean+Jerk 10×1 125#
Thurs
BS 3×8 145#
WOD 5 + 4 — chinups & 20kg
could barely get up to the bar after round 2…
BS 3×5 @ 115#
WOD: 7+7 Scaled AF
ring rows
ring push ups (at a bit of an angle)
lunges @ 12 kg
lol scaled AF. Love it
Squat @98
WOD 6+6 with all kinds of modifications…
Banded pull-ups
Ring push-ups at an angle
15 lb KB for lunges
BS @ 135lbs same as Monday
WOD: 5 rounds w/ 8 ring rows
BS 143#
4+16 scales all over the place
Squats: 225#
WOD: 5+12 Rx
The last set of muscle-ups took over 3 minutes to complete…womp womp
FPP Day 11 – 66543 C2Bs
a) 2k row
– 6:48.6 pr
(This 6 sec improvement brought to you by Competition. Competition; ask your pharmacist if this drug is right for you)
b) HSPU – 7-6-5-4-3
c). L-sit-ish, tabatasan
Ladies’ tanks are here, get ’em while they’re hot! $35 if you haven’t paid yet… they’re suhweet
Workout in the park today:
800M warm up
3×8 strict pull-ups
8×3 muscle up progression
Pyramid dips 1-2-3-4-5-5-4-3-2-1 with a partner
When one partner does a dip, the other one does a hollow hold on the parrallel bars. Tough
Tebata :20 of hollow holds :10 rest for 4 minutes
173-173-173 (4 reps on last round)
5+4 with C2Bs
BS 195
Metcon 6+4
225
8+1
BS 3×5 #145
Metcon 7+10 C2B
Accessory work:
FPP Day 7: 65432C2B
3 position clean worked for form #85lbs
7×1 every 3min
Johanna’s Dad:
Thanks for letting me work out with you guys! Wish I were in as good of shape as you guys.
BS: 95-115-135
Metcon:
8 pullups
8 ring pushups
12 KB walking lunges @16kg
Score: 6+4
You did fanatastic…
135 5+13
225#
6+3 @20kg kb (mu and ring pu as prescribed)
squat 205 3 x 5 . next weight to try 210…. 225 felt too heavy for 5 reps