February 5th, 2016

A. Three sets, each for time of:
Row 15 Calories
12/9 Strict Handstand Push-ups
6/3Β  Burpee Muscle-Ups

Rest 2 minutes between sets; Goal is efficiency in all movements, and roughly equal times for each set.

B. Power Clean + Push Jerk; build to a heavy triple (NOT TnG); no more than 10 seconds between reps. *Note, not TnG means from the floor; you can go TnG from the Clean to the Jerk, in fact I’d love that.

C. “Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*I copy and pasted this from the Games website, hence the stupid way it’s written (IMHO). It’s 3-6-9-12-15, etc.

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19 Comments

  1. A) 2:39, 2:39, 2:42 (HSPU were 8-4 every round)
    B) Although not a requirement I was trying to work on the tng from shoulder to overhead. That is certainly an area of weakness for me. 165, 175, 185, 195×2, paused at shoulders and got the third. 205×1 (missed the 2nd jerk on tng)
    C) 85 reps (through 15 c&j and 10 t2b). It was an improvement from ’03 but had getting into the 18s for the c&j as the target. The round of 12s for the c&j I lost focus or something. That round particularly was very slow.

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  2. Worked out at Casco Bay CF today in Portland, ME. Going skiing for the weekend & wanted to get ahead of Lexi. Great gym.

    A. 2:25, 2:25, 2:23, modified with pull ups/ring dips
    B. Worked up to 138. Not feeling strong today.
    C. Round of 12. Was tired this morning, struggled to push self through this one. Miss the group!

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  3. Early day in the gym. Going to a show tonight but still had to send it for the boys.

    A. 5:45, 5:31, 5:36
    Went with 9 kipping HSPU and 3 BU MU. My shoulders are toast. Spent a long time looking at the wall in between reps.

    B. 155
    Rough day coming right from the push presses yesterday.

    C. Stopped after the round of 9.

    Scaled it back today. Shoulders were to sore from yesterday to go nuts. Nice to get some movement.

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  4. A. Did Kipping HSPU to work on them, and did 9 a round and 3 BMU, had to get this whole workout in quick, couldn’t spend time struggling through HSPU.

    B. 185, felt good, and like I have more in the tank.

    C. through the round of 12 and 8 into the 15 G2O. Should have pushed harder.

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  5. A) 2:10-2:30-2:57
    Sorry missed the part to stay consistent. My bad.
    B) 165-185-205-225
    C) 87 reps
    Previous was 74. Defiantly happy with that

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  6. A) 15cal row, 12 strict HSPU, and 6 burpee Bar MU (less stress on the shoulder)
    3:50, 3:47, 4:14 hspus have felt awfully heavy lately.
    B) 255
    C) 90 reps (completed the rd of 15s) 13.4 was before I started CF so, no gauge. Had higher hopes for this and just fell apart in the rd of 15.

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  7. A. 3:20, 3:00, 3:30
    B. Up to 175. It felt pretty easy so went to 190 and got one rep and failed the second. Meh
    C. 8 clean and jerks into the round of 18. It felt heavy as I was warming up but once I got into the workout it felt good and I was able to just keep moving.

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  8. A. 4:30/5:15/5:30 – all over the place here. SHSPU felt SUPER tough today.
    B. 230
    C. 98 – this felt pretty good. I think I did a good job of partitioning reps. Singles on cleans and T2B as 1/2 + 1 to open the round, that way I always had less the second time on the bar.

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  9. A. 2:15 15/12 Ub/4 mu’s
    2:16 15/12 Ub/ 4 mu’s
    2:20 15/ 12 Ub/ 3 mu’s
    B. 175… Hit 185 but ended with a half split on the 3rd jerk 🐸
    C. 12+12
    My shoulders are wreck this week. Overall really happy to be making progress.

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  10. A. 15 cals, 9 SHSPU, 3 Burpee MUs. Obviously the MU took the longest. A few fails in there, but I did them all!
    5:02
    5:20something
    5:00 (had a mini coaching session with Cooper but this was still my best set!)
    B.
    123#
    Felt awful didn’t even try to go up.
    C.
    12+9
    T2B UB til the round of 12 and then I had no kip left. Could have been faster with the barbell, but wasn’t standing around.

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  11. A. Clean and jerk: 205
    B. 80 reps
    *definantly went WAY to slow here. I’m feeling beat up but not THAT beat up.

    Nic and Matt crushed it! Nice job guys!

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  12. A. Read it wrong and just did it all the way through without rest. 8:42
    B. 205
    C. 88 reps. Too slow on my round of 12 c&j. All t2b unbroken.
    Way to kill it Matt and Nic!

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  13. A: I couldn’t really see the timer for all of these but they were around 5-6 minutes each round. Got at least. 1st round did 9 ub kipping hspus without plates, and 6 c2b burpee pullups, second round did 5 hspus with plates and finished with 4 without the plates and 6c2b burpee pull ups, and same on the third round.
    B: 145
    C: 76

    Nice work everyone! πŸ™‚

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