September 13th, 2016

Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
50ft HS Walk x 2 sets

Plyo
Lateral Bounds x 5/side x 2
Depth Jump to Box Jump x 3 x 2

Barbell
A. Muscle Snatch x4x4
B. Power Clean + Push Jerk; 60%x(2+2); 70%x(2+2)x2; 75%x(2+2)x2; 80%x(2+2)x2; (% based off PJ)
C. RDL x5x5 @90% of Clean
D. Bench Press x 6 x 4

Conditioning
Row 600 Meters @ 3 seconds faster (per 500m) than your 5k TT pace
Rest 60 seconds
x 6

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8 Comments

  1. Gobble gobble people. I’m out here eating, and this time it’s from Crossfit Forcefield, home of Will Dale, an awesome owner who is 24 and showing some serious entrpreneural spirit; Jake take notes.

    Warm up, done and dusted, of course. Gonna have to give me more than a 50ft handstand walk to make me sweat. I ain’t Matty Quinny B.

    Plyo: CLEARED.

    Muscle snatch: a measly 75,85,95,105. Just an appetizer.
    PC+PJ: 135,155,170,185 (too bad that was just a salad to help me digest before I really started to feast)
    RDL, NO HOOK GRIP, NO STRAPS: GOOD. 235
    BENCH PRESS: OUT HERE PRESSING UP A BUFFET FROM BOSTON MARKET. 135,145,155,160

    Rows: ITS LIKE THANKSGIVING OUT HERE AND IM THE DETROIT LIONS. JUST GRINDING HOLIDAY AFTER HOLIDAY TO PUT FOOD ON THE TABLE FOR MY FAM (ALL Y’ALL)
    2:15.3
    2:14.1
    2:15.6
    2:15.1
    2:15.5
    2:15.1

    STRUGGLED WITH HOLDING A STEADY PACE BUT IM STILL HUNGRY. SO IM GONNA GET SOMETHING FOR DESSERT AND IT MIGHT JUST BE SOME MORE METERS.

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  2. Warm up: done
    Plyo: done
    Barbell:
    A.85,105,125,135
    B. 155, 175, 190, 200( kept missing the second clean, but finally got it at the end)
    C. 225
    D. 175,195, 215, 225×4
    Conditioning:
    2:15-2:21 this was tad bit tough. My legs were on fire today. First with the power cleans and then the row, just couldn’t get them to push fast. My hands are destroyed as well so all the pulling was hurting(I’m being a little 🐱)

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  3. Plyo work done

    Barbell:

    MS: 85-145 – really feel like these have clicked
    clean and jerk: 160-215
    RDL: 255
    BP: 135-175 (these were bothering my shoulder)

    Row:
    2:12.9
    2:13.8
    2:14.2
    2:13.9
    2:14.7
    2:13.8

    -These got tough, but feels good to hit these repeats with relative consistency.

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  4. Warm-up done
    Plyo done

    Barbell
    A. Up to 93#
    B. 93#, 113#, 120#, 128# Shoulder was hurting a little and the jerk wasn’t as good as it should have been.
    C. 145#
    D. 115#, 125#, 125#, 115# I thought 125 felt heavier than it should have.

    Conditioning
    1:36/1:35/1:36/1:36/1:37/1:37
    I was tired after all that rowing, for sure.

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