Start the Clock!
At 0:00 begin with
Power Cleans (65% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)
At the 12:00 marke begin
Power Snatch (65% 1RM)
Perform 1 Snatch every 40sec...
*Work for SPEED! This should be like a 10m Sprint!!!
Then...
For Time:
21-18-15-12-9-6-3 UB Thrusters (95#/65#)
AMRAP in 9min:
9TTB
7 Kipping HSPU
5 Power Cleans (135#/95#)
tb ~ 165# / 145# / 9:41 / 5rnds + 9TTB
What would life be if we had no courage to attempt ANYthing?
Thursday, May 12, 2016
Tuesday, May 10, 2016
Moonwalk (CFNE)
MOONWALK
5 RFT ~
500m Row
15 Burpees
10 Front Squats (155#/105#)
Core Stability
100-80-60-40-20 D/U
25-20-15-10-5 GHD Sit Ups
Daliege ~ 24:28
tb ~ 24:34 (1:55-1:56-1:56-1:57-2:02 for row times) / 10:14 (w/ 1st Hour)
My goal was to go straight from Row to the burpees...I did that with walk-down burpees...Then needed a bit of rest before the Squats...20-30sec I would guess...
Moonwalk was a great one
5 RFT ~
500m Row
15 Burpees
10 Front Squats (155#/105#)
Core Stability
100-80-60-40-20 D/U
25-20-15-10-5 GHD Sit Ups
Daliege ~ 24:28
tb ~ 24:34 (1:55-1:56-1:56-1:57-2:02 for row times) / 10:14 (w/ 1st Hour)
My goal was to go straight from Row to the burpees...I did that with walk-down burpees...Then needed a bit of rest before the Squats...20-30sec I would guess...
Moonwalk was a great one
Monday, May 9, 2016
Double DT
Nice tough workout... Working on progression in Snatch & Squat for the next few weeks...
Work for some improvement in strength and form...
SNATCH
EMOM x 10min: 1 Snatch
(you choose to increase, across, or work for 1RM)
Strength
Back Squat
5 x 4 (across)
Double DT
3 RFT:
24 Deadlift (155#/105#)
18 Hang Power Clean (155#/105#)
12 Push Jerk (155#/105#)
*REST 2min b/t Rounds
Wendt ~ 135x2-145x2-155x2-160-165-170-175 / 275#
Lil Wendt ~ 125x2-130x2-135x2-140x2-145-150 / 275#
tb ~ 175#(across) / 275# /// 16:19
DBL DT Breakdown ~ 3:51-9:43-16:19
Sets ~ 3:51-3:52-4:36 ... quite a drop-off on the last set!
23-1+ / 6-5-5-2-1+ / 12
16-5-1-1-1+ / 6-5-4-2-1+ / 12
16-5-2-1+ / 5-4-3-3-2-1+ / 12 (I know I did not "push" hard enough thru the HPC on this set...)
OZ did an ascending DT... (do not think it was a double)
95-115-125-135-155...something like that... And his grip was shot at the completion...
Work for some improvement in strength and form...
SNATCH
EMOM x 10min: 1 Snatch
(you choose to increase, across, or work for 1RM)
Strength
Back Squat
5 x 4 (across)
Double DT
3 RFT:
24 Deadlift (155#/105#)
18 Hang Power Clean (155#/105#)
12 Push Jerk (155#/105#)
*REST 2min b/t Rounds
Wendt ~ 135x2-145x2-155x2-160-165-170-175 / 275#
Lil Wendt ~ 125x2-130x2-135x2-140x2-145-150 / 275#
tb ~ 175#(across) / 275# /// 16:19
DBL DT Breakdown ~ 3:51-9:43-16:19
Sets ~ 3:51-3:52-4:36 ... quite a drop-off on the last set!
23-1+ / 6-5-5-2-1+ / 12
16-5-1-1-1+ / 6-5-4-2-1+ / 12
16-5-2-1+ / 5-4-3-3-2-1+ / 12 (I know I did not "push" hard enough thru the HPC on this set...)
OZ did an ascending DT... (do not think it was a double)
95-115-125-135-155...something like that... And his grip was shot at the completion...
Friday, May 6, 2016
Open Test
Nice little conditioner...
From Most Recent...
HERE... not in very good shape...eeshh
HERE...made it to snatch...
& HERE...hard to believe the first time remained the PR...UNTIL TODAY!!!
OPEN TEST
AMRAP in 20 Min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Kate ~ 20 Cleans (95#)
Wiernik ~ 20 Cleans (45#)
Witt ~ 30 Burpees
Oz ~ 10 Jerks (135# for all) ... PR +4!!!
JB ~ 10 Snatches (135 Cleans & Jerks / 95# Snatch)... PR +10!!!
tb ~ 10 Snatches (20# WB...just to know we did NOT move to the 30#er)...PR +8!!!
Tomorrow...
From Most Recent...
HERE... not in very good shape...eeshh
HERE...made it to snatch...
& HERE...hard to believe the first time remained the PR...UNTIL TODAY!!!
OPEN TEST
AMRAP in 20 Min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups
Kate ~ 20 Cleans (95#)
Wiernik ~ 20 Cleans (45#)
Witt ~ 30 Burpees
Oz ~ 10 Jerks (135# for all) ... PR +4!!!
JB ~ 10 Snatches (135 Cleans & Jerks / 95# Snatch)... PR +10!!!
tb ~ 10 Snatches (20# WB...just to know we did NOT move to the 30#er)...PR +8!!!
Tomorrow...
JIGSAW & Desi's B-Day Celebration!!!
Thursday, May 5, 2016
Just Start that Clock!
Nice workout put together...
Follow this and work for SPEED & TECH.
DO NOT adjust the time! Use your rest...work for smooth and fast effort!
START THE CLOCK...
At 0:00 begin with
Power Cleans (60% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)
At the 12:00 marke begin
Power Snatch (60% 1RM)
Perform 1 Snatch every 40sec...
At the 24:00 mark begin:
FOR TIME:
4 Sets of 15 UB Thrusters (95/65)
Rest as you need, but know you are on the clock! AND the reps are UNBROKEN (cannot drop the bar!)
REST AS NEEDED AFTER THIS...
IF TIME...
For Time:
1K Row
21-15-9
KBS (70/55)
OHS (115#/80#)
Oz ~ 115# / 95# / 8:50 / had to go...
Daliege ~ 115# / XX / 8:35 (last 3 reps of set #4 were not quite locked out) / 15:59 (55#/75#)
tb ~ 155# / 135# / 5:02 / 13:20
Follow this and work for SPEED & TECH.
DO NOT adjust the time! Use your rest...work for smooth and fast effort!
START THE CLOCK...
At 0:00 begin with
Power Cleans (60% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)
At the 12:00 marke begin
Power Snatch (60% 1RM)
Perform 1 Snatch every 40sec...
At the 24:00 mark begin:
FOR TIME:
4 Sets of 15 UB Thrusters (95/65)
Rest as you need, but know you are on the clock! AND the reps are UNBROKEN (cannot drop the bar!)
REST AS NEEDED AFTER THIS...
IF TIME...
For Time:
1K Row
21-15-9
KBS (70/55)
OHS (115#/80#)
Oz ~ 115# / 95# / 8:50 / had to go...
Daliege ~ 115# / XX / 8:35 (last 3 reps of set #4 were not quite locked out) / 15:59 (55#/75#)
tb ~ 155# / 135# / 5:02 / 13:20
Tuesday, May 3, 2016
Val's Post B-Day WOD's
Nice sweat today...
Day after Val's B-Day...she needed to get some workout in!
EMOM x 15:
16/12 Cal Row (bad rower)
15 GHD Sit Ups
20 GHD Hip Extensions
Then...
CYCLONE
For Time:
21 DL (225/135), 42 Cal Bike, 84 D/U
15 DL, 30 Cal Bike, 60 D/U
9 DL, 18 Cal Bike, 36 D/U
Oz ~ did ascending DL (135-185-225)...cal was row...no time listed
Val ~ Completed EMOM / 8:39 DL & D/U only
Daliege ~ Completed EMOM / 16:30 (used recumbant, 155# DL + 2x's singles)
tb ~ Completed EMOM / 16:18
Day after Val's B-Day...she needed to get some workout in!
EMOM x 15:
16/12 Cal Row (bad rower)
15 GHD Sit Ups
20 GHD Hip Extensions
Then...
CYCLONE
For Time:
21 DL (225/135), 42 Cal Bike, 84 D/U
15 DL, 30 Cal Bike, 60 D/U
9 DL, 18 Cal Bike, 36 D/U
Oz ~ did ascending DL (135-185-225)...cal was row...no time listed
Val ~ Completed EMOM / 8:39 DL & D/U only
Daliege ~ Completed EMOM / 16:30 (used recumbant, 155# DL + 2x's singles)
tb ~ Completed EMOM / 16:18
Monday, May 2, 2016
Oz's Back!
Oz was back today!
In prime form...HE would not say that, BUT he hit an EMOM x Sqt Snatch and was not far off his usual strength...
NOW we will see where a Met-Con takes him in the next couple days!
HOWEVER... He is moving to Rapids!
That's right folks...they put an offer on a house...and it is accepted!
Today...
EMOM x 10:
1 Squat Snatch
Stamina Builder
3 Rnd for Time
20 Thrusters (95#/65#)
1 Min Rest b/t rounds
Strength
5 x 5 Back Squat
Oz ~ worked up to something in Sqt Snatch...
tb ~ 135-135-155-155-165-165-170-175-185-185-195*-200*
* Felt good so I kept going up...
Thrusters ~ 5:48 (1:01-20 / 3:06-20 / 5:48-7-7-6)
Squat ~ 225-235-245-255-265
In prime form...HE would not say that, BUT he hit an EMOM x Sqt Snatch and was not far off his usual strength...
NOW we will see where a Met-Con takes him in the next couple days!
HOWEVER... He is moving to Rapids!
That's right folks...they put an offer on a house...and it is accepted!
Today...
EMOM x 10:
1 Squat Snatch
Stamina Builder
3 Rnd for Time
20 Thrusters (95#/65#)
1 Min Rest b/t rounds
Strength
5 x 5 Back Squat
Oz ~ worked up to something in Sqt Snatch...
tb ~ 135-135-155-155-165-165-170-175-185-185-195*-
* Felt good so I kept going up...
Thrusters ~ 5:48 (1:01-20 / 3:06-20 / 5:48-7-7-6)
Squat ~ 225-235-245-255-265
HAPPY BIRTHDAY VAL!!!
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