October 25th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Strength
A. Power Clean off Blocks; 50%x4; 60%x4; 65%x4; 70%x4
B. Push Press + Push Jerk; 50%x2; 60%x2x2; 70%x2x2 (% based off PJ)
C. Overhead Yoke Carry; 100ft x 3 sets

Assistance
weighted soresen hold x 30 sec. x 3
straight bar curls x 10×3
banded tricep ext. x 10×3
wrist curls x 10per direction x 2

Conditioning
1 minute row @ 75%
1 minute ski @ 85%
1 minute AMRAP Double Unders
Rest 2 minutes
x 4

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2 Comments

  1. Warm up done
    A: 130, 145, 155, 165
    B. 115, 135, 155
    C. Had to use a axel bar. Put 185 on it and walked around 100 feet. Doing a reverse grip power clean is pretty fun.

    Sorensen: 20#, back is sore
    Curls: 65#
    Triceps: blue band and red band = thick green
    Wrists: 20# DB

    Metcon:
    Rowed 19-20 cals each time
    Did 2 legless rope climbs up and down instead of ski erg (almost broke my thumb on the second to last climb)
    Did DU, they were bad today.

    Need some sleep!!

    Liked by 1 person

    Reply

  2. metcon done first, just kept moving, didn’t really keep track of reps.

    A: 83#, 98#, 108#, 118#
    B: messed this up – first round did two push jerks and then two split jerksa, jake told me I was doing it wrong, then I did it right, but forgot to do two times at 60%, so I went 50%, 60%, 70%x2, 60% lol
    73#, 93#, 108#
    C: did this in 4X50m with 123# overhead with a normal barbell, then one full 100m the last one. Tried lifting up the yoke a couple times, but it was heavy AFFFFFFFFFF

    sorensen 25#, curls, 43#, triceps, green band, wrists, 10#DB

    fun day. also thanks Matty for the advice on trying to lift the yoke.

    Like

    Reply

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