1.2 Wednesday
CFOKC CLASS
OLY STRENGTH
1. Power Clean
4x3 @ 70%
2. Power Jerk
4x3 @ 60% (of split jerk)
3. 5 Minute EMOM of following complex:
1 Heaving SN Balance
3 OHS
Heavier each set, HAP
SQUAT STRENGTH
1. Back Squat
10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
2. Front Squat
5 @ 60%, 3x5 @ 70%
OLY STRENGTH
1. Power Clean
4x3 @ 70%
2. Power Jerk
4x3 @ 60% (of split jerk)
3. 5 Minute EMOM of following complex:
1 Heaving SN Balance
3 OHS
Heavier each set, HAP
SQUAT STRENGTH
1. Back Squat
10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
2. Front Squat
5 @ 60%, 3x5 @ 70%
GOAT WORK
The Basic Gymnastics 1 cycle will be where most of you will start. This will be your jumping off point for your "Goat Work". This will be for those of you who:
1. Are new to the programming
2. Are new to CF competition
3. Struggle with any and/or all of CF's gymnastics movements
4. Have not mastered the kipping pull up (30 in under 1minute)
For the rest of you, we would like to see you choose one very specific goal dealing with a skill and/or gymnastics movement. The CFOKC programming is Competition Biased which means that it is also inherently Strength Biased... So if strength is your weakness, then welcome. We would rather you chose a movement or skill that you will attack. Find us and tell us what that is.
Oly Meet In August
The Olympic cycle will continue through the month of July and we are planning to have our "In House" Olympic meet on a Saturday in early August. The current date may conflict with a local competition, so we will hold off on announcing a date. We will keep you posted.
I am pumped about this! Thanks to those heading this up (not mentioning names for fear of missing someone!) for all of your hard work putting this together!!
ReplyDeletePower clean: 170#
ReplyDeletePower jerk: 145#
5 min emom: 155#
BS: 180
210
225
240
Didn't get to FS in time
Class: 3rds+10+6
3rds+4 Deads
185#
Power Clean + Push Jerk -
ReplyDelete2x3+3@185#, 2x3+3@195#
Back Squat -10@200#, 8@230#, 6@250#, 4@265#
Front Squat - 5@185#, 3x5@210#
Class WOD:
10 Deadlifts 225#, 10 Box Jumps 24", 10 TTB
--3 rds, -rest-, 2 rds (5 total)
Power Clean + Push Jerk (Had to combine for time)
ReplyDelete4x3+3@135/110#
Back Squat -10@150#, 8@175#, 6@185#, 4@190#
Will have to work on the rest this evening in the garage
OLY STRENGTH:
ReplyDeletePower Clean
4x3 @ 95#
Power Jerk
1x3 @ 85#
3x3 @ 35# barbell
5 Minute EMOM Heaving SN Balance + 3 OHS
35# barbell
SQUAT STRENGTH:
Back Squat
10 @ 105#, 8 @ 125#, 6 @ 135#, 4 @ 140#
Front Squat
5 @ 95#
3x5 @ 105#
Class WOD:
2 rnds + 1 box jump first round
2 rnds + 9 DL second round
105# barbell for DL, v-ups
CFOKC CLASS: 3rds/2rds + 10DL + 6BJ (155#/24"/ttb)
ReplyDeleteOLY STRENGTH
1. Power Clean
4x3 @ 145#
2. Power Jerk
4x3 @ 135#
3. 125# x2, 130# x1, 135# x1 (missed last set due to time constraints)
SQUAT STRENGTH
1. Back Squat
10 @ 155#, 8 @ 175#, 6 @ 185#, 4 @ 195#
2. Front Squat
5 @ 125#, 3x5 @ 145#
GOAT WORK: done
CFOKC CLASS: 3rds/2rds + 10DL + 7BJ (165#/24"/TTB)
ReplyDeleteOLY STRENGTH
1. Power Clean
1x3 @ 125#
1x3 @ 135#
2x3 @ 140#
2. Power Jerk
4x3 @ 125#
3. (missed due to time constraints)
SQUAT STRENGTH
1. Back Squat
10 @ 150#, 8 @ 175#, 6 @ 185#, 4 @ 205#
2. Front Squat
5 @ 125#, 3x5 @ 145#
GOAT WORK: done
Class WOD
ReplyDelete185#
2+3DL
2+1DL
Power Clean - 115#
ReplyDeletePower Jerk - 115#
SB + OHS - 115#
115# is the best weight.
Back Squat - 135-155-170-180 (that is the most I have squatted since finding out I was preggo. Felt really awesome and totally safe so no comments)
Front Squat - 115-135
Class Wod:
2 + 20 Reps for both rounds
155#, 20 inch step ups, KB swings for T2B
And I had ALL the fun with Tippy and Crumpy!
Bubble bath for time. #sorryboutcha
ReplyDeleteI'm a loser and injured myself day 1 of training so I missed today. Did my own WOD.
ReplyDelete4 min AMRAP x2
10 (crappy) chicken pecks
50 double unders
10 knees to elbow
Didn't keep count of rounds. Too frustrated due to the crappy chicken pecking. Can I add that to my (ever growing) goat list? Lol. I'll be back on track soon. Ain't nothin gonna hold me back!!
Power clean: 4x3 at 135#
ReplyDeleteJerk: 4x3 at 125#
Wod: 1st amrap: 3 round + 5 DL
2nd amrap: 2 round + 10DL +10 BJ +5 T2B
All I had time for today, I had to work. Boo!
Power Clean + Push Jerk (Had to combine for time)
ReplyDelete4x3+3@135/110#
Back Squat -10@150#, 8@175#, 6@185#, 4@190#
Front Squat- 5@ 130, 3x5 @ 155
5 Min EMOM SB+3OHS
85/90/95/100/100
Comments: No WOD or goat work my body is achy
Power cleans 205#
ReplyDeletePower Jerks 205#
Didn't back squat
Front squat 185-225
Class wod maybe half a round I dunno I'm broken and I suck at life. I also PRd my time at the chiro so that was cool too.
Dear Diary,
ReplyDeleteToday I did the following:
Power Clean + Push Jerk (combined for time as well...): 4x3+3 @ 85# (that's somewhere between the % to be worked)
Front Squat: 5 @ 85#, 3x5 @ 95# (not sure what my 1RM is for this anymore, but it felt not too terribly difficult. Maybe should have gone heavier but was trying to stick to the %)
5 min EMOM (or close to it)... 1 snatch balance + 3 OHS: 75# (did 1 extra set at 85# to see if I could... I think I should have done it during the EMOM. ... I'm noticing an unfortunate trend that I don't go heavy enough. Wah wah!)
Back Squat -- didn't get to those today because I was spent after the class WOD. Will try to make up tomorrow.
Gymnasty Stuff -- Did all but the deck squats and skiers... Will do those for my dog's viewing pleasure tomorrow :)
Class WOD: 2 4 min. AMRAP of 10 DL (did 155#), 10 box jumps (20"), 10 T2B (started w/ T2B but moved to V Ups because I have sad baby hands)... 1st time: 2 rounds + 5 DL/2nd time: 2 rounds + 3 DL
Then I went and ate some hushpuppies from the Shack. So, all in all, good day.
Love the post and the commentary...keep it up
DeleteHey MK...remember my rule for you and others (cough cough paivy cough cough) you are not allowed to do anything with less that 25#'s on the bar. :) You are awesome!
DeletePower clean- 2@115, 2@135
ReplyDeletePush jerk-115
SB+OHS-115
BS-135,155,170,180
FS-115,135
Class: 155#
1-2rds+10DL
2-2rds
Had to get kiddos so I worked on figuring out my 1 rep maxes for cleans and power cleans, since I am bad about writing stuff down.
ReplyDeletePower Cleans: 1RM 103#
Cleans: 1RM 83#
House Cleaning: #Bradley
Power Clean
ReplyDelete4x3 @ 145#
2. Power Jerk
4x3 @ 125# x 2, 135# x 2
3. 5 Minute EMOM of following complex:
1 Heaving SN Balance
3 OHS
115x1, 125x4 (Failed 3rd minute)
SQUAT STRENGTH
1. Back Squat
10 @ 135#
8 @ 155#
6 @ 165#
4 @ 180#
Did this after Tuesday Olympic Stuff
ReplyDeleteOLY STRENGTH
1. Power Clean
4x3 @ 70% - 210
2. Power Jerk
4x3 @ 60% (of split jerk) - 225, 245, 265, 275
3. 5 Minute EMOM of following complex: 205, 225, 235, 245, 255
1 Heaving SN Balance
3 OHS
Heavier each set, HAP
Forgot to look at this forum during work, So did not realize fs/bs were programmed.
ReplyDeleteThis is what I did instead
Temp BS - 3 Seconds down, 2 second at the bottom
10 x 3 - 205, 225, 245, 265, 275, 285, 295, 295, 305, 305
ReplyDelete1.2 CFOKCCT
1. Power Clean
4x3 @ 70% (@ 170#)
2. Power Jerk
4x3 @ 60% (of split jerk) (@150#)
3. 5 Minute EMOM of following complex:
1 Heaving SN Balance
3 OHS
Heavier each set, HAP(@,95,115,135,145,150,)
SQUAT STRENGTH
1. Back Squat
10 @ 60%, (@210)
8 @ 70%, (@245)
6 @ 75%, (@265)
4 @ 80%(@280)
2. Front Squat
5 @ 60%, (@ 190)
3x5 @ 70%(@ 225)
GOAT WORK
Skipped/will do tomorrow.
4 Min AMRAP...
10 Deadlifts
10 Box Jumps
10 Toes to Bar
(2 RDS at @135#)
Rest 2 Minutes
4 Min AMRAP...
10 Deadlifts
10 Box Jumps
10 Toes to Bar
(2 RDS at 135#)
DAILY CHALLENGE:
Hollow Rock Holds, 3 x :30 seconds
(Done)
MOBILITY:
Samson Stretch w/ Band, Bowler Stretch
(Done)
Kameron
ReplyDeleteBS 10@265, 8@305, 6@330, and 4@360
P Clean all at 210
P Jerk all at 215
FS 5@265 5@285 2x300
Class wod 4 rds and 3 rds