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| AOK2 Men's Rx'd Podium |
OLY STRENGTH
1. Power Snatch
3 @ 70%, 2 @
75%, 1 @ 80%, 1 @ 85, 1RM
2. Power Clean & Power Jerk
2x1+1 @ 75%,
3x1+1 @ 80%
3. SN balance
3x1
@ 75 (of SN), 2x1 @ 85%, 1 @ 95%, 1RM
1 Heaving SN balance
HAP, heavier each set
SQUAT STRENGTH
1. Back Squat
5 @ 70%,
5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%
2. Front Squat
5 @ 65%,
4 @ 75%, 4 @ 80%, 4 @ 85%
3. Glute Ham
Raise
3x10 perfect form
GOAT WORK
SQUAT STRENGTH:
ReplyDelete1. Back Squat
5 @ 170, 5 @ 190%, 2 @ 205%, 2 @ 215%, 1 @ 225 1@230 1@235 Fail, went down and stayed down
2. Front Squat
5 @ 140, 4 @ 160, 4 @ 170, 4 @ 180
1. Back Squat - 5@230#, 5@265#, 2@280#, 3@295#, 1@315#, 1@335#F (why not? went down, bounced up 6" and went straight back down)
ReplyDelete2. Front Squat - 5@190#, 4@225#, 4@240#, 4@255# (2+2, had to rack it because of blackout, but once my head cleared I got back under it and finished....helps to breathe apparently, who knew?)
OLY STRENGTH
ReplyDelete1. Power Clean & Power Jerk
2x1+1 @ 135#, 1+1 @ 140#, 145#, 150#
2. SN balance
1 @ 95#, 100#, 105#, 110#, 115#; 1RM @ 125
SQUAT STRENGTH
1. Back Squat
5 @ 175# 5 @ 195#, 3 @ 215#, 2 @ 235#, 1 @ 250#, new PR @ 260#, attempt 270 (F)
2. Front Squat
5 @ 140#, 4 @ 160#, 4 @ 170#, 4 @ 185#
Handstand hold goat work
. Power Snatch
ReplyDelete3 @ 85, 2 @ 95, 1 @ 100, 1 @ 105, 1 @110, 1@115, 1@120 (f)
Back Squat
5 @ 170, 5 @ 190, 2 @205, 2 @215
Ran out of dry towel to wipe sweat so I stopped there.
Class WOD:
5 rounds
250 row
7 DL
7 S2OH
8:55 @ 95#
No more dry towels so had to use shirt at this point. Who's already over the Summer? This chick.
I think my clothes are STILL wet from yesterday's fun at the gym. That's gross, Janet.
ReplyDeleteOLY STRENGTH:
1. Power Snatch - 3 @ 65#, 2 @ 70#, 1 @ 75#, 1 @ 80#, 1 @ 85#, 1 @ 90#, 1 @ 95#, 1 @ 100# (fail). I much prefer the power snatch, but I NEED work on the regular snatch. Will I ever get better at this?? I hope so, because this plateau is laaaame.
2.Power C&J -- 2x1+1 @ 100#, 3x1+1 @ 110#, 1+1 @ 115#, 1+1@ 120#... Apparently I do these as more of a muscle clean because I pull too early. If I corrected my form, I think I could start cleaning some heavier weight. HELP!
3. Snatch Balance -- didn't get to this... I was too busy taking my sweet time with the other stuff.
SQUAT STRENGTH:
1. Back Squat (Kameron wiped his armpit sweat on our bar before we started lifting... I threw up in my mouth): 5 @ 130#, 5 @ 150#, 2 @ 160#, 3 @ 165#, 1 @ 185# (thanks for the spot, Kameron!) -- I came out of the whole a lot faster than I thought. I think I can go heavier than this!
2. Front Squat -- didn't get to this.
3. Glute Ham Raise -- didn't get to this. I feel like a broken record. A sweaty, broken record.
CLASS WOD:
5 RFT of:
250m row
7 DL (85#)
7 S2OH (85#)
Time: 10:13 -- Kameron was on top of making sure I kept moving during this workout, and it was scary but super helpful! I was proud of my time :)
GOAT WORK:
Freestanding Handstand Hold work... Mandy is an AWESOME motivator/coach. I'm feeling more comfortable with this, and it's fun!