Strength
Clean & Jerk
6×1 Clean & Jerk @ 80%
35kg, 45, 55, 55, 60, 65, 65, 65, 65, 65, 65.
(Power cleans + split jerk)
Snatch
6×1 Snatch @ 80%
35kg, 40, 45, 50, 55, 55, 55, 55, 55, 55.
Evolution
Speed Cycle
10-1 Reps For Time:
Box Jump [20″]
KB Swing 53/35
4:51.
Gymnastics
Pull/Push
30 minutes —
False Grip Pull-Up — 2s hold at top, 2s hold 1/4 way down, 2s hold at top, 5s negative
2x Dips
11 sets.
Rope Climbs
Um, 2.
Evolution
For Time –
Row 1000m
Run 400m
100 DU
7:46.
Strength
Deadlift
AHAP (for sets 5-10) –
10×2 Good Mornings
45#x5, 45×2, 95×2, 95×2, 115×2, 115×2, 125×2, 125×2, 135×2, 135×2, 145×2.
Evolution
AMRAP in 6:00 –
3 Bench @ BW
6 Front Squats @ BW
9 Power Clean @ BW
Today I am Emily-weight. 115.
3 rounds + 12.
Strength
Squat
AHAP (for sets 5-10) –
10×2 Belt Squat
5kgx2, 25×2, 45×2, 45×2, 45×2, 50×2, 50×2, 50×2, 50×2, 50×2, 50×2.
Deadlift
10×2 Deadlift @ 50% + band
135#+ skinny blue bands.
Clean & Jerk
6×1 Hang Clean above knee @ 80%
CC 15kg, 35, 45, 55, 65, 65, 65, 65, 65, 65.
Snatch
6×1 Hang Snatch above knee @ 80%
15kg, 35, 45, 50, 55, 55, 55, 55, 55, 55.
Gymnasticals
4x30s Jess Weirdo Plank Hold
6x15s L-Sit on p-bars.
Every 0:30 for 10 mins —
1 false grip negative pull-up on 30
1 bar dip on 0
Evolution
For Time –
10 C&J 95/65
5 MU [transitions, sitting under low rings]
10 C&J 115/75
5 MU [transitions, sitting under low rings]
10 C&J 135/95
5 MU [transitions, sitting under low rings]
10 C&J 155/115
5 MU [transitions, sitting under low rings]
7:30.
Subway Series Week 4
With Paul, Ariel, Kath.
For Time:
Each team member runs through the following couplet once
18 Thrusters, 115/75
18 Pull-ups
Each team member runs through the following couplet once
12 Snatches, 135/95
12 CTB Pull-Ups
Each team member runs through the following couplet once
6 Clean and Jerks 165/115
6 Muscle-Ups
*Order must be M,F,M,F
Time Cap: 18 minutes.
Got through everything but my last 6 muscle-ups.
18s were unbroken, 12s I did probably 8/4 snatches and sets of 1-3 on the C2B.
Strength
Press
AHAP (for sets 5-10) –
10×2 Narrow Grip Press with load hanging
45#x2, 45×2, 45×2, 50×2, 50×2, 50×2, 55×2, 55×2, 55×2, 60×1/F.
All +2x8kg KBs
Pull-Up
8×3 Box Pull-Ups from sticking point @ 50% + band
8×3 pull-up negatives
Evolution
AMRAP in 12:00 6:00 –
9 OH Squat 95/65
9 BTH Jerk
9 Power Snatch
3 rounds. Need to be able to use my shoulders on Sunday.
Class WOD
50 DU
150 Sit-Ups
50 DU
7:35. Ugh this was really slow.
Gymnasticals
Dips
1 every 0:40 for 10
1 every 1:00 for 10
Muscle-Ups
Ugh. Practice.
Strength
Deadlift
AHAP (for sets 5-10) –
10×2 Deadlift from pins @ sticking point
Sadly sticking point is on the ground, pretty much. Also for some reason today it feels absolutely terrible. Maybe because I lifted 10 million boxes yesterday. Oops.
135×2, 155×2, 185×2, 195×2, 205×2, 205×2, 205×2, 205×2, 205×2, 205×2.
Gymnasticals
3 Rounds:
1 min hollow
1 min superman
Strength
Row
AHAP (for sets 5-10) –
10×2 Reverse Grip Bent Over Row
Go for a daily max increasing load over the 10 sets. Rest 3+ minutes between sets.
20kg, 40×2, 45×2, 45×2, 50×2, 50×2, 55×2, 55×2, 55×2, 55×2, 55×2.
Bench
8×3 Narrow Grip Bench @ index finger knurling @ 50% + band
Move the load as fast and explosively as humanly possible. Rest 45 seconds to 1 minute between sets.
35kg + red band to 3rd peg hole.
Clean & Jerk
3×2 Power Clean from mid block @ 70%
123#x2, 133×2, 133×2, 133×2.
3×1 Push Split Jerk @ 70%
35kgx5, 45×2, 55×2, 65×1, 65×1, 65×1.
Snatch
3×2 High Hang Snatch High Pulls @ 70%
50kgx2, 50×2, 50×2.
3×1 Hang Snatch below knee @ 70%
50kgx1, 50×1, 50×1.
Evolution
For Time –
50 KB Swing 70/53
40 GHD SU
30 Wall Ball
20 Goblet Squat 70/53
10 MU Ring Pull-Ups
9:56.
More Gymnasticals
20x attempted MU.
Mobility
500m row
IT / quad roll out
Couch stretch
Calf and ankle stretch
Strength
Clean & Jerk
3×2 Clean from high block @ 70%
83#x4, 93×3, 103×2, 113×2, 123×2, 123×2, 123×2.
3×1 Split Jerk @ 70%
83#x5, 103×4, 123×1, 133×1, 133×1, 133×1.
Snatch
3×2 Snatch Pulls @ 70%
113#x2, 113×2, 113×2.
3×1 Snatch from high block @ 70%
83#x3, 93×2, 103×2, 113×1, 113×1, 113×1.
Squat
AHAP (for sets 5-10) –
10×2 Back Squat from pins @ sticking point
20kgx2, 40×2, 50×2, 60×2, 70×2, 70×2, 70×2, 70×2, 70×2, 70×2.
Top pin at 11th hole, bottom pin at 9th hole. Honestly for the last four sets I wasn’t even hitting the top pin — just off the bottom pin pushing into my actual sticking point about an inch from the bottom (pin hole 10.)
Deadlift
10×2 Wide Stance Good Mornings @ 50% + band
20kgx10, 40×4, 50×2, 55×2, 60×2, 60×2, 60×2, 60×2, 60×2, 60×2.
Accessory Interspersed
3×10 reverse curls, 22#
3×10 wrist rotations with metal stick
Evolution
AMRAP in 9:00 –
6 Pull Ups
12 Push Ups
18 Box Jumps
4+1 pull-up.
Gymnastics
Tried to do a jumping muscle-up for about 30 minutes. I guess you could call this false grip practice.
Strength
Pull-Up
AHAP (5-10) –
10×2 Wide Grip Pull-Up
Green band x 4 sets
Blue band x 6 sets
Press
8×3 Seated Press @ 50% + band
45#x3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3.
Clean & Jerk
6×2 Split Jerk @ 60%
55kgx2, 55×2, 55×2, 60×2, 60×2, 60×2.
Snatch
6×2 Snatch Balance @ 60%
Non-heaving: 15kgx2, 25×2, 30×2, 35×2, 35×2, 35×2, 35×2.
Evolution
5 Rounds For Time:
9 Power Cleans 135/95
250m Run
7:55. Probably more like 200m run (to the corner and back)