September 20th, 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

Gymnastics
100ft HS Walk x 2 sets

Barbell
A. Muscle Snatch x4x4
B. Power Clean + Push Jerk; 70%x(2+2); 75%x(2+2)x2; (80%x1+1; 85%x1+1; 90%x1+1) x2 (% based off PJ)
C. RDL; 90%x5; 100%x5; 110%x5 (% of Clean)
D. DB Bench Press x 8 x 3

Conditioning
35 Second Ski Sprint (all out)
Rest 4 minutes
x 4

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9 Comments

  1. Coming to you live from the gym I part time own when Adam and Alecia are away: FRCF.

    Warm up done:
    HS walks:
    100 ft UB 45 seconds (PR)
    80-10-10 46 seconds
    About 90 seconds of rest between.

    Muscle snatch, light and snappy
    65,75,85,95
    PC+PJ: 140,155,165,175,185
    RDL: 25,230,250
    Bench: 50 a hand

    Rows:
    206m
    198m
    199m
    203m

    Did the whole workout in my sperrys

    #DAB

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  2. Warm up: done
    Gymnastics:
    3:00, 3:02 those kick ups are really helping my walks
    Barbell:
    A. 65,85,105,125
    B. 175, 187, (200, 212, 225 fail) (200, 212, 215) 225 is 5# or my p clean pr
    C. 230, 255, 280
    D. 10×3 at 60#
    Conditioning:
    2:11
    2:05
    2:05
    2:02

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  3. Warmup: done

    Lifting:
    A) 95, 115, 135, 145
    B) 185, 195×2+2, 215, 225, 240×1+1×2
    *cleans and push jerk felt very solid today
    C) 275, 305, 335 …love
    D) 60# +green band

    Conditioning:
    206
    210
    208
    211

    Solid session

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  4. Warm up: Done.
    HSW: been better, been worse.

    Barbell:

    MS: 95-155
    Cleans: 185-240. Felt like I had decent speed under the bar today on the jerk.
    RDL: 255/290/320 – these were tough. Low back has been super tight, really lights up here.
    DB bench: 60# x 3

    Row: 217/212/209/206 – this was a new type of fatigue. I thought with the rest I wouldn’t have much of an issue but the last 15 seconds of these efforts were a real battle.

    – entire workout done in untied metcons

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  5. Warm-up done.

    HS walks took a bazillion attempts to get close to 100ft. Some days it feels like i’m making progress on these, others I just can’t get anywhere.

    Barbell
    A. 73/83/93/93. These felt more difficult tonight.
    B. 115/123/133/140/148. Failed the jerk at 148.
    C. Got through the first set at 148. Tried to pick up 165 and my back was killing me, so I moved on.
    D. Failed to see the DB part. Did it with the bar at 83/103/113.

    Conditioning: 150/162/163/159
    This was ok, 4th set was most challenging. This is only the second time i’ve ever used the ski machine, so I’m not certain yet how hard to push.

    Did Tuesday’s workout on Thursday and I’m really feeling beat up from the week. May have to reduce workouts if I can’t get back/shoulder/hamstring to feel better.

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