Clean & jerk
- 75% x 1 x 3
- Clean pull - 97% x 3 x 3
- Clean deadlift - 105% x 2 x 3
- High Bar Back squat - 81% x 2 x 5; follow each set
with 3 box jump(higher than last week) if you dont know the difference between high bar and what you are doing ask me i posted a video last week as well.
Strength-
1a. Deadlift -21-15-9 reps @ 275/190 rest 60 secs
1b. Bench Press 21-15-9 reps @ 70% of last weeks max rest 60 secs
Wod- 30 Muscle Ups for time(if you dont have them work your progressions for 15 minutes then do
3 pull ups 3 rings dips=1 rep for 30 reps
AP- 500 meter row(go for broke) then row a 1000 meters at 80% of that pace
Amanda: 40:27, super pumped to finish!
ReplyDeleteAmanda 13:01
ReplyDeleteClean and Jerk: 105 x 1 x 3
ReplyDeleteClean Pull: 130 x 3 x 3
Clean Deadlift: 140 x 2 x 3
High Bar BS: 145 x 2 x 5 with 24" box jumps
Strength:
1a - Had to go down to 145 for DLs. Totally know what needs the most work now
1b - 70lbs for bench - all unbroken
Had to leave before the MUs and AP. Will try to get that in today
Did MU workout and AP yesterday:
DeleteMUs - pullups/ringdips: 24:27
all ringdips with black band
10 sets of pullups without the band, then needed one since I've lost my pullups in the last few weeks due to bad blisters, etc
500m row: 1:52
100m row: 5:00
O-Lift
ReplyDeleteClean & Jerk - 185 x 1 x 3
Started the Clean Pull and Clean Deadlift, but decided to drop weight back to 135 and work my clean form - did several @ 135
High Bar Back Squat - 225 x 2 x 5 w/ 41.5" box jumps
Strength
1a - Deadlift @ 275
1b - Bench @ 195
Did not attempt the MUs or AP. Will try to get those in at some point between now and the weekend.
Clean & jerk - 105#
ReplyDelete- Clean pull - 135#
- Clean deadlift - 140#
- High Bar Back squat - 160# - no boxJumps for now.
1a. 190# (sets of 11-10, 5-5-5, 3-3-3)
1b. 80# (11-6-4,10-3-2,9)
Wod- 15 minutes of MU progression. I need to find the "best" progression for me to work the transition back up. Controlled falling is fun and all...but I think I can do better:)
Got 15 sets before hand ripped up:(
3 pull ups (went from 1set no band to two sets with one black band, to rest of sets with two black bands)
3 rings dips (black and orange band)
AP- 500 meter row 1:54.0
1000 meters 5:24 (Is there a number to watch to tell what "80%" is? I was kind of winging it)
FYI - I watched the SPM (strokes per minute) and just did 80% of that (or guessed rather). So if I did 40ish for the 500, then I did around 32 for the 1000
DeleteC & J 120lbs x1x2 130lbs x1x2 140lbs x1
ReplyDeleteClean pull 160lbs
Clean DL 170lbs
BS 165lbs
DL 190lbs Bench 110lbs
5 MUs, but then elbows gave out, so did 25 with the band
500m row 1:48 new PR
1000m row 4:15
Love the effort everyone big things on the horizon keep it up!!!
ReplyDelete