clean and jerk
2-2-2
then for time 5 rounds of the following
2 deadlifts (heavy, working with weight 85% or higher of one rep max)
20 wall balls
rest 2 minutes between each round
post wod
3x10 back extensions
We will NOT be having the sectional workout this Saturday afternoon. If you are still interested in competing this weekend please email me at derek@cfconstruct.com.
Beginning May 2 of this year 6 am classes and 9 am classes will be held every week day Monday through Friday.
c&j 185
ReplyDeletemetcon 8:11 20lb wb 275dl no rest.
Clean & Jerk: 93-103(failed 2nd rep)
ReplyDeleteMetcon: 11:58 @ 173#/14#, 2 min rest between rounds. All wall balls unbroken, time to go up.
Did the OWoD with DShea and KelDiggity. Was harder than I expected but I think I might be able to get a full round if I tighten up my grip and reduce the strain on my wrists. I was initially doing sets of 2 on the OHS but with a tighter grip I was getting sets of 5.
ReplyDeleteTotal - 79 reps
WOD: 12:14 @150# and 12#wall ball. Could have probably done it a little faster. I was expecting it to get much harder for the later rounds, but the 2 minute rest really helped.
ReplyDeletePost: 3x10 back extensions and work on hip mobility.
Squat clean and jerk: 2 solid reps up to 195. failed the 2nd jerk at 205.
ReplyDeleteMetcon: 12:31 at 305lb. not sure how i fell so behind on this one. went unbroken on all the wallballs.
Screwed around with some muscle ups, double unders and 12 inch box jumps.
Open WOD 11.4 - 87. Heaviest OHS I ever attempted in a workout, hit a wall around the 18th rep. Sucked that I didn't make it to the muscle ups, I can do a lot strict plus I finally learned how to kip those and knocked out a bunch afterwards just for shits.
ReplyDeleteI was disappointed until I remembered that 6 months ago, I couldn't OHS more than 75# and couldn't even begin to attempt a muscle up. And 6 months from now I'll try this workout again for fun and make it my bitch.
@ Drywall, what was your grip like on the OHS. I found that on the new bars I'm most stable when I have my index finger on the innermost smooth ring. I did the first 4 sets on the outermost ring and could only do 2-3 at a time but when I went to the closer ring I was getting at least 5 a set. I'm thinking I could probably get through all of them in about 5 minutes that way leaving me about 90 seconds to do the MUs. I'll probably wait and give it another go sometime later though.
ReplyDeleteDefinitely adding OHS each week if they aren't programmed otherwise.
Clean and Jerk x2 - 165, 185, 195, 205x1. Didn’t feel like I really had it today.
ReplyDeleteHelen RX - First time doing this RX, 8:25. Happy with this, goal is to get sub 8 some day. Need to get into running shape, 3rd run and 3rd set of pull ups were tough. KBS were easy.
4x7 ring rogs
3x10 back extensions.
Doc - I really don't remember. In general my plan is to train heavy in a lot of movements, all the 2 pood kbs made today's helen seem light. 135# ohs will be something I work on. Oh, and I need to get some 20# body armor...
ReplyDeleteThis is one that I would want to try again, but I don't have the time to do it unfortunately.
Drywall - yeah, I want to try it again as well but I'm not sure if I will. You can always throw my 40# best on if you're feeling saucy.
ReplyDeletethursday: "death by 10m"
ReplyDelete1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on...until you can't complete the distance for the given minute.
Record number of minutes completed.
*you must reach down and touch the floor on each end of each sprint.
16 full rds (i.e. min)
not a PR, need to build up the endurance again.
Did death by 10 with Tom as well.. 14 rounds plus 14 .... PR but i need to break at least 16 soon.
ReplyDelete