8
Nov
Wednesday, Nov 9th and Thursday Nov 10th
Wednesday Oly
Perform 7 sets of the following complex as heavy as possible:
Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk
Thursday WOD
Squat
3×5
21, 15, and 9 reps for time
Burpee over the bar
Power snatch, 95/65
12 minute time cap.
Post load and time to Comments.
0 Muscle Ups
83 for 2, 88 for 4 1/2 bench
3 + 6 ring rows
C2B FPP Day 3 5 4 3 3 2
Thursday
Squat 225
WOD 7:22Rx
Signs of the apocalypse: I went to 6am.
Made up yesterday.
Max kipping pull-ups: 18 (PR)
Bench @78 2×5, 1×12 (too light)
Metcon: subbed 3 c3b and 3 ring dips for one MU. 4 rounds
????
@sassypants hahaha you were my motivation! Matt made me do it.
4×12 reverse hyper with 20# on each side
Sundays’s wod (30 minutes, not 40): 6 rounds (row was slow, dubs were slow).
Housewives 5K Row (to Canada)
Sol 22:15
Garfield 24:11
Elizabeth 23:44
Matt 21:05
a)
5 minute pullups – 47
5 minute dips – 50
b)
Row to Canada
– 18:09.3
Damn!
Strength circuit:
5 x
5 press at 95
5 push press at 95
10 push ups
10 box jumps at 15″
10 bent over rows at 135
Cycling:
TrainerRoad 1 hr
7×3 with 45# DBs
HPC+PP+FS+HPC+PJ
Cash-out later this evening: ~5k run with Bru Run peoples.
Oly
73-83-88-93-98(failed the split jerk)-93-98
Matt’s “or would you rather do a marathon?” wod
40min AMRAP
500m row+100dubs
7 rounds plus 350m row
Contemplating the marathon instead next time.
Farmers carry with 32kg’s
Step ups with 20 kg’s
RDL’s with 32kg’s
HSPU’s strict
9-8-7-7-6
FS 3×5 @118
5 rounds
14 Kb @16kg
7 push ups
6:36
MU practice ????
Handstand walking ????
Oly complex – warm up – 95-135-145-155-175. Then 185×7
Open gym:
Strict press, jump to false grip pull up, GHD sit-ups
10-9-8-7-6-5-4-3-2-1
Fantasy: The Magicians, Good Omens
Nonfiction-historical-novelish: Midnight in the Garden of Good and Evil
Historical: The Underground Railroad
Memoir: Hillbilly Elegy
Ladies’ oly power hour!
Complex: 78-83-88-93-103-113-118
Lower back twinge kept me from going heavier but over all felt pretty good.
Pull-up program: 5,4,3,3,2,1 rest as needed
7x power snatch – push jerk – ohs – back squat- split jerk
52-62-67-72-77(f)-72-72
OLY complex: 75-85-95-105-115-120-125
10 min EMOM 1 strict pullup+1 strict dip (back at it…)
cycling t2b progress…
i knew something was a pr… 125 Push Jerk PR
could not get #115 without my form taking a hit…
Open Gym
5 sets 2-5 reps MU banded transition on rings
1st 5, 2nd 4, 3rd 4, 4th, 5, 5th 5
HSPU 3×5 negative 3 second count
8pm OLY class complex 7x PC+PJ+ FS+ HSC+SJ
75-85-95-105-105- 110-110
4,5 started to loose form and technique, then went up
finished a solid lift #110
7am OLY — 7 complex 105#
Rehabbing the Hips with Bulletproof Hips programs (copyright protected)
Warmup: Banded Posterior Ankle Distraction: 1 minute each leg
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
Workout: 1 Arm Waiters Squat: 3 x 8 each arm @ moderate weight with 3 count pause at bottom, increase the weight on each set if possible. Your last set of 8 should be difficult. (6 sets total)
1 Arm Farmer Carry: 3 x 60M each arm @ moderate weight after each set of 1 Arm Waiters Squat (6 sets total)
Superset
Box Squats 3×8 135#
Air Squats 6x 8 strength band pulling each ankle inward (working on good arches)
255 across
9:28 @ 75. The right choice.
Back Squat: 215# (15# heavier than Monday)
Early meeting, no time for wod.
Oly Wednesday:
145-150-155-160-165-170-180
Very tough
Thursday — BS 155, same as Monday. WOD took 11:05 65#. Swapped snatch for clean + push jerk… don’t have a decent snatch yet.
40 minutes of rowing hell with 15 burpees over the rower every 5 minutes
I don’t remember the total number of meters
Wednesday, OLY Ladies Hour.
Scaled for injury
PC – PPress (PJerk last two) – High Hang PC (not the last 2) – Low Hang PC – Split Jerk
75 – 85 – 95 – 105 – 110 – 115 – 120 – 125
Shoulders felt a little herky jerky in the jerks. I think I apply too much force at the lighter weights.
Handstand work.
3 rounds :
Back Extensions (10)
GHD sit up (15)
BS @155#
Wod: 9:29 w/65# PC
BS – WU: 35,65,85,105,115
Working Sets @ 125#
Metcon: 9:05rx
(Snatch breakups – 7.7.7-6.4.5-5.4) Lungs hurt!
Back Squat WU set: 35-45-55-65-85-105-115
Back Squat working set: 3×5 #135 (#5 heavier than Monday)
WOD: 8:56Rx
BS – 125
metcon
7:42 w/ deadlifts at 115lbs instead of power snatches
BS 175, 40# heavier than Monday
9:41 @ 75
4×12 lunges with 50# DBs
3 Rounds
20 DB Snatches @ 50# (10 each arm)
20 Burpees
7:10Rx
Wednesday Oly:
85-90-95-100-105-105(f clean)-105
Thursday:
BS 123#
Heavily altered the wod to give my back/hip a break:
21-15-9-6-3
GHD sit ups / hip extensions
Hotel wod
Strict hspu with 2 min rest
10-10-9-7-6
4 rounds
10 db bench 45#
10 db push press 45#
20 walking lunges
5 minutes strict pull-ups – 51
Some mobility things
Room service order: rx (3 glasses whole milk)
C2B FPP Day 4 – 5 4 4 3 2
BS 138# across (up 5 from last time)
Metcon: 8:27rx
Active rest day: lots of stretching and icing
BS 175
Metcon 9:32 @65
185
11:10rx
back squats 5-5-5-5
295, 315, 320, 325
21-15-9 bar facing burpees & power snatch
6:21 rx
strict hspu 9-8-7-7-6
I’m coming for ya time… at least 7’s next time. 🙂
Sumo deadlift 3×5
275-305-335
Metcon: 7:04 rxd
Strict hspu- 9-8-8-7-6
Squats at 280 vs 275 on Monday. Felt every extra #…
WOD 7:00rx
Squats: 215 across
10:17 rx
Thursday squats @ 155# down from Monday because of back twinge
Metcon 9:00 RX’d
Cash out: alternating tabata hollows/supermans
BS 133 (yAy!! 10lbs more then Monday)
And 15’s @53 ( I did try to RX but had to come down)
Me and the burpees
BS: 155# to keep Melissa company 😉
Metcon: 8:21 Rx, sorry JoJo
Beast mode. Damn snatches!!!! I know you hated burpees????
Box squats instead of Back Squats
3 x 5 – 205#
WOD 8:59 RX
LOW BACK PAIN got me like ????????????????????
Cash out: alternating tabata hollows/supermans With
Truhero
Squat: 3×[email protected]
Metcon: 8:35 RX