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| Rest, Ice, Elevate, Smile |
GOAT WORK
OLY STRENGTH
1. Snatch
10 Minutes to Warm up, 1 @ 85, 1 @ 90%, Heavy single
2. Clean & Jerk
10 Minutes to Warm Up, 1+1 @ 85%, 1+1 @ 90%, Heavy single
SQUAT STRENGTH
1. Back Squat
4 @ 75%, 3x4 @ 80%
2. Front Squat
5 @ 60%, 5 @ 65%, 2x5 @ 70%
3. Romanian DL
4x3 heavier than last week
COMP WOD
11AM
OLY STRENGTH
1. Snatch
10 Minutes to Warm up, 1 @ 85, 1 @ 90%, Heavy single
2. Clean & Jerk
10 Minutes to Warm Up, 1+1 @ 85%, 1+1 @ 90%, Heavy single
SQUAT STRENGTH
1. Back Squat
4 @ 75%, 3x4 @ 80%
2. Front Squat
5 @ 60%, 5 @ 65%, 2x5 @ 70%
3. Romanian DL
4x3 heavier than last week
COMP WOD
11AM
Sunday Steve will be at the gym at 12:30PM and 1:30PM. There will be no WOD afterwards due to the baby shower for Drew and GK.
1. Back Squat
ReplyDelete4@250#, 3x4@265#
2. Front Squat
5@180#, 5@195#, 2x5@210#
6 min EMOM:
2 Hang Snatches - 135#, 145#, 155#, 165#, 175#, 180#
6 min EMOM:
2 Power Cleans + Thruster - 165#, 175#, 185#, 195#, 205#
Comp WOD
2 min, alt rds:
Row 200m/Pullups - 38 Pullups
Row 200m/Power Clean 135# - 14 PC's
Row 200m/MU - 5 MU
Row 200m/Front Squats 185# - 12 FrSq
Row 200m/Bar MU - 5 Bar MU
Row 200m/Deadlift 275# - 10 DL
Row 200m/Chin over bar hold - 55 secs
Row 200m/Alt Split Jump Lunges - 48 Split Jump Lunges
6 min EMOM:
ReplyDelete2 Hang Snatches - 85#, 95#, 100#, 105#, 110#, 115#
6 min EMOM:
2 Power Cleans + Thruster - 115#, 125#, 135#, 140#, 145#
Comp WOD
2 min, alt rds:
Row 150m/Pullups - 25 Pullups
Row 150m/Power Clean 85# - 30 PC
Row 150m/MU - 6 Jumping MU
Row 150m/Front Squats 135# - 16 or 17 FS
Row 150m/Bar MU - 12 C2B PU
Row 150m/Deadlift 185# - 20 DL
Row 150m/Chin over bar hold - 25-ish secs
Row 150m/Alt Split Jump Lunges - 50 Split Jump Lunges
KB WOD: 10 Min Partner AMRAP (11 rounds with Tippy @ 1pd x 2)
50' FC
5 KBDL
5 KBCl
5 KB S2OH
5 KB Sn
Will do ALL the squatting tomorrow after Steve.
500M swim
ReplyDelete12..5 mile bike ride
3 mile run
6 min EMOM:
2 Hang Snatches - 85#, 90#, 95#, 100#, 105#, 110#
6 min EMOM:
2 Power Cleans + Thruster - 110#, 115#, 120#, 125#, 130#
Comp WOD
2 min, alt rds:
Row 150m/Pullups - 18 Pullups
Row 150m/Power Clean 85# - around 18-20 PC
Row 150m/MU - 4 Jumping MU
Row 150m/Front Squats 135# - maybe 12ish
Row 150m/Bar MU - seated OH pulls
Row 150m/Deadlift 185# - 20ish DL
Row 150m/Chin over bar hold - who knows
Row 150m/Alt Split step-out Lunges - didn't count just kept moving
KB WOD: 10 Min Partner AMRAP @ 25lb x 2 not sure how many rounds with Megan Kite, I went 4 or 5 times
This took every last ounce of effort I had, was so tired.
50' FC
5 KBDL
5 KBCl
5 KB S2OH
5 KB Sn
Hey Janet!! I really had to talk myself into coming to the gym on this day, but I'm glad I did :) I typically leave out squat strength if I know I won't have time for something, but today I decided I just needed to do it, so my friend OLY got put on the back burner... Sorry, man.
ReplyDeleteSQUAT STRENGTH
1. Back Squat -- 4 @ 140#, 2x4 @ 150#, 1x4 @ 155#
2. Front Squat -- 5 @ 95#, 5 @ 100#, 1 @ 105#, 1 @ 110#...Did +5#s of the 1RM percentages because this is a movement I'm just weak at...
3. Romanian DL -- ran out of time :( wah wah.
I did the 2 6 min. EMOMs but didn't write down the weights used... I know I got up to 100# or 105# on the power clean/thruster one... Someone give me strength!
COMP WOD:
Row 150m/Pull Ups -- 12
Row 150m/Power Clean (85#) -- 12
Row 150m/Muscle Ups (did tiny purple band dips!) -- 12 (P.S. I felt stronger on this movement)
Row 150m/Front Squat (105#) -- 5. Well, that sucked.
Row 150m/Bar MU (did seated OH pulls) -- 9
Row 150m/Deadlift (185#) -- 11. I love deadlifts!
Row 150m/Chin Up Holds (aka the Fun Sucker!) -- 15 sec. Seriously, that was a terrible idea.
Row 150m/Jumping Split Lunge (I didn't jump. Such a rebel) -- I think like 35 total.
KB Partner WOD: 10 Min AMRAP w/ the strong-Mon(ica Trosclair).
50' FC (2 3/4 pood KBs)
5 DL
5 HPC
5 S2OH
5 KPSn -- I think I got through 3 or 4 rounds. I really liked this one!
Thanks for all of the run, Janet. After this, I went home, ate all of the food, and then drank copious amounts of tequila at Jay Wade's. #YOLO?