April 19th, 2016

Week 2 of 12

A. Five sets of:
2 Power Cleans + 2 Push Jerk @ 65-75% of 1-RM Clean & Jerk
Rest 2 minutes
*Build from last week

B. Six sets of:
Push Press
*Set 1 – 5 reps @ 65-75%
*Set 2 – 4 reps @ 70-80%
*Set 3 – 3 reps @ 80-90%
*Set 4 – 5 reps @ 70-80%
*Set 5 – 4 reps @ 75-85%
*Set 6 – 3 reps @ 85-95%
Rest as needed

C. Five sets of:
Clean Grip RDL @32X1 x 4-5 reps
Rest as needed

*That’s a 3-second lowering, 2-second pause at the bottom of the knee-cap/high shin
*Use last week as a guide, and look to improve on weight if able

D. Complete as many rounds and reps as possible in 10 minutes of:
1 Legless Rope Climb
3 Strict Pull-ups
9 Ring Dips
15 V-Ups

E. Three sets of:*
Single Arm Farmer’s Carry x 75-80 meters/arm @100% of last week’s 100 meter max
Rest as needed between arms

**These Farmers Carries can be completed tomorrow if you are short on time (or energy) 

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15 Comments

  1. A. 5 x 115
    B. 90 / 100 / 115 / 100 / 105 / 125×2 (failed third) – I BELIEVE WITH MY WHOLE HEART THAT I CAN GET THIS ON A GOOD DAY

    C. 3 x 5 @ 105; 2 x 5 @ 115
    D. 3 rounds + 1 rope climb + 3 pull-ups. Did stationary dips; need to work on raw bodyweight/gymnastics strength. also waiting for my tricep growth spurt now haha
    E. Done!

    Training was a bit rough today and I have decided that I am no longer a morning workout person. but “BAD DAYS BUILD BETTER DAYS” as I read somewhere once, so I’m not beating myself up over it 🙂 🙂
    have fun today guys!!

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  2. A. 175 across. Was doing this touch and go due to matts directive.
    B. 120×5, 135×4, 155×3, 135×5, 155×4,160×3
    C. 205x5x3, 225x5x2
    D. 5 full +1+3+9+1 V UP.
    V-Ups slowed me down! Damn them. Good pump doe 💪🏼
    E. 115 (or whatever a 45 on each side of the handle is. These were tough. I started to pick up the pace of my walk a bit.

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  3. A. 175 x5
    B. 120, 135, 155
    135, 155, 160 went with the lower numbers than last week.
    C. 185×3, 225×2.
    D. 5+ 1+3+9+9
    E. Had to skip. Ran out of time.

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  4. A. 123×5
    Still haven’t learned to read. Did 2+1 until the last set when I realized it was 2+2
    B. 88,98,108,118×3, 123×2
    I thought I could get the last set for 3, but apparently I was wrong.
    C. 4 rounds.
    I was really struggling with the pulling movements today, particularly the rope climbs. After the first legless, I was hitting failure about 3/4 up and had to switch to using legs. Ring dips also felt harder than usual. Maybe I’m just fatigued? V-ups are hard lolz.
    E. Skipped for today, will make up.

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  5. A. 155, 165, 175, 175, 185
    B. 145, 160, 190×2, 165, 175, 195×1
    Missed the third rep of last set in first wave. Started wave two heavier than I intended. Whoops. Tried to go heavier than last week. Couldn’t pull it together for the last set in the waves.
    C. 205, 225, 245, 265, 275
    D. Skipped
    E. Complete at 115lb
    #NoMetconTuesday 😎

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  6. A. 103/113×4
    B. 83/88/103/88/98/108 (did not do these last week)
    C. 83/103/123/133/143 x5 reps each set
    D. 2 rounds (Rope Climb w/legs, ring dips were a failure tonight, V-ups were the only thing that was good)
    E. Skipped, maybe make up later in week

    Had fun.

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  7. A. 103, 113, 118, 123, 128
    Here I’m torn between: I feel like I can do more/ needing to trust the percentage work.
    B. 88/103/113/98/118/123
    C. 2@128 3@133
    D. 4 rds + 1 climb (with legs) & 2 PUs
    E. Done with 25s on each end.
    This T’was spicy

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  8. Wrist still not amazing. I might have to take a break from overhead movements for a while. 😢 It’s forcing me to keep a straighter wrist at the top, which I guess I do with my left side but not with my right so it’s evening out. I think this is a good thing…?
    A.155×4, 165×1
    B. 135,155,175(2), 145,165,185
    C. 205,225,225,245,255
    D. 5+1+3 – the v-ups got real slow and sloppy at the end
    E. 115. I died. Not really. But kinda.

    Liked by 1 person

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  9. A. 113, 118, 123, 128, 133
    B. 88, 103, 113, 98, 118, 123×2 (was fighting for it on the third one when I kind of bent my knees to get under it so I’m counting that as a jerk)
    C. 128, 128, 133, 133, 133
    D. 4 rounds + 1 climb (only one true legless, the next four I used my feet as soon as I felt like I was going to fall)
    E. 75# a car tried to run over Alanna

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  10. A: 123 for all sets
    B: 83,88,98,88,103,113 – these were hard but went well
    C: 5×5 at 133#
    D: 3+1+2, did half legless, half regular for the climbs. my wee little arms were dead.
    E: did not do – need to make up, but did go grocery shopping and farmers carried my 2792383 bags of groceries out of my car, up the stairs, and into my kitchen like a boss.

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  11. A. 103-123
    B. 108, 118, 128, 113, 123, 133. Missed the last at 135.
    C. 5×5 at 133
    D. 3+1+3+9+10. Did rope climbs with legs…still working on thsese
    E. Will make up at a later time.

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