Workout of the Day
A.
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
(if you’re already proficient with these, see how quickly you can perform them – what tricks can you implement to increase the speed while staying in rhythm)
Handstand Walk x 10-15 Meters
(perform Handstand Wall Runs if unable to walk on hands)
L-Sit x 30-45 seconds
(accumulate time if you cannot make it one attempt)
B.
Take 12-15 minutes to build to a heavy Clean & Jerk
C.
Three sets of:
Clean Pull x 5 reps @ 100-105% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds
D.
Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 5 reps @ 85%
Rest 2 minutes between sets.
A. Done, L-Sits and Handstand walks are definitely problem areas
B. 235, took a lot more than 15′ as I had an awful day with this.
C. 255. Didn’t do the pull-ups just practice clean form between sets.
D. 235,255,275 / 5×205,220,235,250(4)
Going to do some additional Clean work tonight was frustrating.
A. Completed
B. Clean and jerk to heavy
145lbs
C. 205lbs clean pull / completed part 2
D. Back squat instead of front squat
195-220-230-171-185-195-205lbs
Sweet workout…
Sounds like Brendan and I are in the same boat!
A) done with HS wall run and ugly L-sits (I have long femurs)
B) 235, jerk felt heavy today. Needs work
C)255 pulls and CTB with 40# chains
D) 250×3
285×2
300×1
225×5
240×5
250×5
270×5
A) done. first time actually attempting real handstand walks. was starting to get it by the third round!
B) 220#, could have gone heavier but was in a rush, as usual.
C) 245# pulls, felt good. C2B w/ an 18# KB. Horrible flexibility on sup grip.
D) 242#, 264#, 286#, 209#, 231#, 242#, 264#, all unbroken except last rep. had to stop and reset my rack position.
May have overdone the “E” yesterday. Did some Mental Restoration going out with the buddies. Great night though.
A.
BFPU – 10, 10, 10 They are pretty fast, kind of effortless anyway.
HSW – 5m, 5m, 5m I was way off on this today.
L-Sit – 30s, 30s, 30s Accumulated sets, on floor straight legs.
B.
Power Clean & Push Jerk up to 70kg
Power Clean up to 80kg
Only 10 mins here. Focused on technique today.
C.
Did Clean Deadlift by mistake.
Clean DL x5 – 95kg, 100kg, 100kg
Strict WCTB – 24kgx3, 24kgx3, 24kgx3
D.
(Based on 100kg 1RM)
80kgx3, 90kgx1, 95kgx1(belt)
70kgx5
75kgx5
80kgx5
85kgx5(belt)
Only rested 1 min between sets, felt strong.
In and out of the gym in 55mins today.
ha! Yeah, that wasn’t the “E” portion I was talking about, but fun and necessary on occasion.
A. Skip the pullups (no pullup bar)
HSW w/ partner holding my ankles
L sit in 3-4 and 5 times (very weak at that)
B. Build a solid 95kg power clean and jerk
C. Skip the pullup again for the same reason
So 3 sets of 5 clean pull @105kg
D. Front squat (bar from the ground w/ partner, to much clean today!
3 x 90kg
2 x 105kg
1 x 110kg
5@70% skip
5 x 90kg (75%)
5 x 95 (80%)
5@85% skip (no more clean pleeease)
S-2 from rogue will be my next aquisition.
A. Complete
B. worked to 255lbs – 10lb PR
C. Used 282lbs for the pulls. 30lb DB strict c2b.
D. Done based off 350lb 1RM
Hey CJ, or anyone else, any ideas on some makeshift straight bars? Not gonna have access to a rogue matador.. Was thinking parallettes on top of boxes??
A. Pull-ups felt fast. Handstand walk 12/13(9+4)/11(6+4+1). L-sit 45s(PR)-30s-35s
B. 95 kg, felt much better today. Filmed my last rep and I am definitely dipping too much, thanks for the tips Randy.
C. 110kg/15kg – 112.5/20 – 115/25
D. Done based on 127.5 kg
Feeling good and rested.
A. 2 sets butterfly X 12, wall runs and L-sit-
B. worked up to 235# c n j then hit 250# (pr) clean but missed the jerk-annoying since I jerked 260 on weds no prob-just rushed it
C. skipped
D. 245, 275, 290, 215, 230, 245, 260-no misses, felt good
after FS worked on my C2B pull ups. my C2B kip is awful and feel like i need to address
A.
Butterfly Pull-Up x10 reps
Handstand Wall Runs (20 shoulder taps, 10 left/10 right)
L-Sit x30 seconds (in rings)
B.
60 kg
70 kg
80 kg
90 kg
95 kg
C.
Clean Pull @ 115 kg
I used a 9 kg weighted vest, 3 reps/set
D.
3x 107,5 kg
2x 115 kg
1x 122,5 kg
5x 95 kg
5x 102,5 kg
5x 107,5 kg
4x 115 kg (failed my 5th rep)
A. Butterfly Pullups- 10-8/2-10
Handstand Walks- complete
L-Sit- 30-30-20/10
Butterflies are a new skill for me and I feel choppy instead of how smooth it appears when watching others. I tens to bottom out right around 7.
B. 186-205-225-245-255x-255x
Went for a PR at 255 but missed the cleans both times. I can feel it coming soon.
C. Complete. Clean Pulls @ 275# and C2B 44(1)-35(3)-35(2)
D. Front Squats- 220(3)-235(2)-255(1)-195(5)-205(5)-225(5)-235(5)
A)12/30/:30X3
B)Worked up to 265. That’s technically a new Clean and Jerk PR.
C)300×3
25×3,35×2,55(f)(My wt. pullups are TERRIBLE)
D)250,275,300,220,235,250,275×3(Smoked by the time this came up)
For some reason my CNS has not been recovering very well. So taking the past two days off has really helped.
C&J video
http://youtu.be/oVC_dhlFw-E
nice work dude!!
Brian, congrats on the new Clean & Jerk PR! The lift doesn’t look too bad at all. There are some small tweaks that you can make to create even more power, but it’s a strong place to start from. I would focus on the following:
* Sweep the weight back from the floor to above the knees and feel the hamstrings engage before you start your second pull. Your bar path is straight up and down to above the knee, which isn’t horrible, but you’ll be a lot stronger in your clean if you can get some sweep back to better load your hamstrings.
* Just a tiny bit forward on your foot driving up on the jerk. You want to think of shifting weight back in your foot as you dip and drive into the jerk.
For all olympic lifts, just remember that the barbell is a counterweight to your body, so weight evenly distributed on your foot and straight bar path is going to be pulling you forward. You need to be actively pulling back against that barbell to put it into the proper positions throughout the lift.
A.
Three sets, not for time, of:
Butterfly Pull-Up x 12 reps
Handstand Walk x 15 Meters, little rusty on these today..
L-Sit x 30/15-15/15-15, wasnt feeling these at all today~!
B.
Take 12-15 minutes to build to a heavy Clean & Jerk
185/225/255/275/295/315/330-failed jerk. PR on the clean though by 5lbs.
C.
Three sets of:
Clean Pull x 5 reps @340lb
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 3 reps
D.
Front Squat
* Set 1 – 3 reps @ 305
* Set 2 – 2 reps @ 335
* Set 3 – 1 rep @ 365
* Set 4 – 5 reps @ 275
* Set 5 – 5 reps @ 275
* Set 6 – 5 reps @ 275
* Set 7 – 5 reps @ 275
It was a good day today. Could feel all the recovery and mental preparation I did yesterday. Ready to do work tomorrow!
Beastly!!!
Thanks Link… Finally felt good!
Solid.
A.
Three sets, not for time, of:
Butterfly Pull-Up x 12 reps
Handstand Walk x 15 Meters
L-Sit x 45 seconds (2 sets each round)
B.
275#, cleaned 280, but failed the jerk
C.
Three sets of:
Clean Pull x 5 reps @ 280
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 3 reps @ 68#
D.
Front Squat
* Set 1 – 3 reps @ 255#
* Set 2 – 2 reps @ 275#
* Set 3 – 1 rep @ 295#
* Set 4 – 5 reps @ 225#
* Set 5 – 5 reps @ 245# (2 sets, 2 and 3)
* Set 6 – 5 reps @ 225# (should have been 255#)
* Set 7 – 5 reps @ 235# (should have been 270#)
A) Done
B) Worked up to 205 successfully and failed at 225
C) 3 sets
Clean Pull @ 225
Supinated C2B @ 30×3 reps, 40×2 reps, 30×3 reps
D) Front Squat
3 reps @ 80% 225
2 reps @ 90% 255 1(F)
1 rep @ 95% 275 (F)
5 reps @ 70% 195
5 reps @ 75% 215
5 reps @ 80% 225
5 reps @ 85% 245 3 reps, 2 reps 1(F)
A.
Three sets, not for time, of:
Butterfly Pull-Up x 12-12-12 all in 12 sec
Handstand Walk x 15-15-15
L-Sit x 30-30-17/13
B.
305lbs
5lb PR!
155-205-245-275-305
One attempt at each weight. 3 attempts @ 305.
C.
Clean Pull x 5 reps @ 335-335-335
Supinated-Grip Weighted C2B x 3 @ 70-70-70
D.
Front Squat
* Set 1 3 reps @ 305
* Set 2 2 reps @ 335
* Set 3 1 rep @ 365
* Set 4 5 reps @ 270
* Set 5 5 reps @ 290
* Set 6 5 reps @ 310
* Set 7 5 reps @ 325
Solid day today!
Nice PR man, that’ll def keep going up with those giant front squat numbers!
Thanks! And yeah its not the cleans but the jerk that holds me back!
Nice work Christian! Your a beast..
Thanks Blake, you too. Awaiting the day we get together and throwdown. For now, keep killing it dude.!
For sure Christian! Hopefully it will be next year in Cali when we face one another, you know what I’m saying… Until then you keep training hard and doing work. Expect big things from everyone on this blog.
Nice work on the PR!
Thanks Dan
Well done buddy!
A.
Standard overhand kips x10
Wall runs x 16 steps
Accumulated 30sec (max 21sec a PR)
B.
to 215#
C.
275×5 (was thinkin’ damn that’s heavy, cant believe 255 is so much heavier than my max PC of 240. Then recalculated. LOL
255×5
255×5
D. % of 265
Didn’t do the 2 “heavy” sets as my left hammy was feelin a little weird.
35# C2b x3
1)
Done
Done-finally had a good handstand walking break through
Done-43s, 39, 34
2)
195, 205f @clean
3)
225
3 CTB with #40
3)
3 x 225
2 x 240
1 x 265
5 x 195
5 x 210
5 x 225
5 x 240
A: Completed
B: 295, cleaned 310 which was a PR out when I adjusted my grip before the jerk I went dizzy and had to drop.
C: 310 clean pulls and 53lbs C2B
D: 265×3
285×2
305×1
230×5
245×5
265×5
280×4, failed last rep.
Solid work Matt! That last rep on the front squats is a real B!
Nice!
Have a small nagging wrist pain so wods will be slightly modified for a few weeks. (damn bridge ups!)
A) strict pullupsx10
5 Paralette hspu
30 seconds (divided into 3 10 sec holds )
B) clean and jerk
165-185-105-215-225
C) clean pull 255- chin upx3@45#
D) front squat
3@225 82%
2@240 87%
1@253 92%
5@192
5@206
5@220
5@233
Any advice for wrist extension pain? It’s small but annoying when doing hand stand work or snatching.
Practically everything with wrist extension. I’m wearing a small brace and using traumeel to keep inflammation down post wods. Anyone have experience with this??
Short-term, sounds like you’re doing the right thing to rest it.
Long-term, wrist wraps are always a good idea, and make a huge difference in my experience. Bigger issue, might need to examine and address thoracic and shoulder mobility, and/or bar path. Two common problems are (1) inability to get elbows into a good position because of restrictions, and (2) barbell stays out front of the lifter, causing them to receive out front in a nasty flexed wrist position.
Awesome feedback. Thanks cj
A: pullups 12/12/12, wall runs 40/40/40, L-sits :34/:34/:26+:15
B: worked to 215lbs, max is 220
C: Clean pulls 225/225/245, sup c2b’s 3 repw-12kg/14kg/16kg PR
D: 3x 205, 2z 225, 1x 240, 5x 180/190/205/215f(3)
A) done! Butterfly pull ups are coming along little by little. Got one of the L sits at 30s unbroken.
B) In kg:
45-50-55-60-65-70 (fail jerk)-75-80 = new PR by +5kg!!
C) Clean pulls: 80kg
Weighted supinated C2B: 9# / 12# / 18#
D) Front squats:
161 x 5 (misread that)
187 x 2
205 x 1 new PR!!
143 x 5
154 x 5
165 x 5
176 x 5
Felt strong today
Great work Team Shane!
So strong Steph! Pr’s all over the place!
nice work Steph another PR!!
PR!!! nice work Steph!
Nice work Steph!
Thanks guys! I can feel the benefit now of all the volume we put in the past 2 weeks!
A. 12-12-12….fat bar
15-15-15…only had to reset once, easy
35-33-31 seconds unbroken, 4 seconds total more then last week
B. 205….my split jerk is awful, my pr is 250 and I feel like it has gotten worse.
C. 265 x 5/ 53-53-53 x 2
D. 215-245(90%)-255(95%)-190-205-215-230
I feel like all my stength numbers have been improving on this cycle but he split jerk is going down hill. I couldn’t split jerk 225 today and I have push pressed it before. Fromt squats seemed harder then last week.
A. 12/15m/30s each round
B. #313, got #323 clean, failed jerk
C. 323/2 @ #50 all sets
D. 293 (3), 313 (2), 333 (1), knee hurt so I stopped here.
A. 12/12/12 butterflies
HS walks and L-Sits completed but broken up in multiple sets.
B. worked up to 303# New PR on the jerk!
C. Sets at 323#- 40# weighted vest x 2
D. 265/ 285/305/243/243/263/283
Solid day given I wasn’t sure if I was gonna be able to workout. Woke up with some serious back pain but an adjustment helped 100%! Shout out to Nick Rocco and Nick Martindale! Continuing to put up big numbers and being great training partners!
50# vest
Tino wasn’t there today, we were sad, but Shane saved the day! Thanks for the training Shane!! We appreciate the help and you rock, btw!
A. Butterfly pullups: 10/9/9
HS walk: broken sets
LSIT: 15/10/12 -not sure when these scores will start improving..:(
B. Worked up to 133# C & J, working on perfection, feeling better w/ the Jerk.
C. 3 Sets of Clean Pull 100-105% 1RM
(3) 10 lb CTB pullups
(3) 10 lb CTB
(3) 15 lb CTB
(3) 15 lb CTB
(3) 10 lb CTB
D. Front Squat: 143# (3), 153(2), 161.8(1), 125(5), 135(5), 145(5), 153.8(5)
Felt energized, ready for Saturday Beat-Down!
I just realized that we were only suppose to do 3 sets and I went beast mode and knocked out 5.. Dang! My luck we’ll have some kind of CTB tomorrow too.!! Ha!
Great work as always Rachel! You are boss on those C2B!
BOOM. Way to go!
A.
12/15m/30sec x3
B.
235 cleans felt good so i kept going and PR’D on my clean at 270#
C.My gym W.O.D.
1500m row buy into
3 rounds
15- hang cleans 135#
15- burpee pull ups
14:40
D.
Deadlift
265×5
315×5
375×3
425×1
445×1
335×5
335×5
335×5- 5 Ring HSPU
335×5- 5 Ring HSPU
335×5- 5 Ring HSPU
A. Butterfly pullups: 10/10/10
HS walk: broken sets
LSIT: 10/6, 7/10, skipped
My quads were cramping during the first round and continued to in the second, so I skipped the 3rd round. Not a good day. Still did not feel recovered.
B. 135, 185, 205, 215, 185#s
Jerks were fine, legs felt weak in the squat clean. Pressed out the 215 rep, so I went down in weight to workout on technique.
C. Clean Pulls 3×5 @ 245#s
Weighted C2Bs 25#x3, 25×3, 30×3
D. Based on 300# 1-RM: 240#x3, 255×2, 275×1, 210×5, 225×5, 240×5, 255 (F)
Front squats felt really heavy. Failed on 1st rep of set 7. Felt wiped from the very start of the workout.
A. Pull-ups: 10/10/10
Handstand walk: 10m/10m/10m, shoulders felt tight today
L-sit (rings): 20/10, 10/10/10, 10/10/10
B. 225#
C. 285# clean pulls
35# db x3 each set. no belt, just had 35# db’s
D. 3x 275#
2x 295#
failed 1x 310#
Called it quits after failing 310#, early morning workout + not much sleep last night at the station, just wasn’t feeling the heavy squats.
Hate that! Good job despite the sleep deprivation Brother!
Worked out with a couple of Buddies today. Worked in some of their stuff and some of ours.
A. Snatch: 135, 165, 185, 205 (f), 205, 215 (f), 215 (f), 215 PR!!! Finally!
B.
C & J: 185, 225, 245, 265, 275 (f), 275 (f), 275 (f) Felt Really good 275 would have been a PR, it’s SO close!
Met con: 5 rounds: 3 Thrusters (185) 25 yard shuttle sprint (every 5 yards) Rest 90 seconds
Felt good to WOD in the Sun!
C.
295# clean pulls
70# CTB Pullups
D.
285, 320, 340, 250, 265, 285, 300 failed rep 5
A:
Butterfly Pullups 10/12/12
HS Walk broken up, but think I found my sweet spot on these
L-Sit: 20/20, 10/10/15, 13/17
B:
195lbs PR….Still trying to get comfortable with Oly stuff. I feel like I have a lot more in me, just need the technique.
C:
Clean Pulls: 205×5, 205×5, 225×5
C2B Pullups: 45lbx3, 55lbx2, 65lbx2
D:
175×3
200×2
210×1
155×5
165×5
175×5
185×5
Thanks to Shane for keeping us on time!!
A:
3 x 12 strict – unable to butterfly due to provided PU bar
HSW – 20m UB all sets
L-sits – held first sit for :18 which is another :02 PR, remainder of accumulating sets were :06 – :10
B: 225, 245 (Failed jerk twice)
Struggled hardcore on jerk today, not sure why, just one of those days
C:
Pulls – 260
CTB – 35 x 3
D: 255/ 290/ 305/ 225/ 240/ 255/ 275
Last set was a doozie
Today will probably be last post till Aug. 20th. Wrapped up an internship today and will be heading back home briefly then back to school. Looking forward to being back at my home affiliate, missed them greatly.
A. Done, did some handstand walk progression instead of wall runs.
B. Shoulders very sore so jerks weren’t happening, but got 290lb on the clean which is a 20lb PR.
C. I actually did the clean workout twice and ended up doing a ton of reps because I had a lot of free time today. Patella tendon acting up after all of it so just did the pull-ups. 5 sets 3 reps with 42lb vest.
D. Skipped, patella tendon pain. Did Bulgarian split squats instead, trying to bring up hamstrings/glutes.
a: I worked on butterfly technique for 5 mins each round, did 44 wall runs (22 each arm), held L sit (bent legs) for 30, 35, 45.
b: Started with 105 squat, 125 squat, 135 power, 145 split, 150 split, 155 split (PR by 10 lbs) pretty happy but still working out some technique and mobility issues and getting under the bar.
c: 165 for clean pulls, 3 chest to bar at body weight
d: 145, 152, 163, 126, 135, 145, 152 finally got all the reps!!!! I felt a lot more solid on the front squats today as opposed to the last few weeks.
a. Butterfly pull ups 12/12/12
Handstand walks- a bit broken up but getting better
L-sit- 30/30/20+10
b. worked up to 100kg
c. Clean pulls- all done @ 120kg x 5
C2b done w/ 24kg x 2 all sets
d. 93kg x 3, 118kg x 2, 127kg(f), 123kg x 1, 93kg x 5, 100kg x 5, 107kg x 5, 110kg x 5
A. Worked on technique for butterfly pull ups…getting there
12-15 wall runs
30 sec L-sits
B. Worked up to 127lb C&J (4lb pr!) attempted 132; caught it at bottom of squat but slipped off sweaty shoulders and couldn’t get up! Overall felt good, very pleased with the pr!
C. Used 132lb for pulls.
2x CTB +10lb (2 sets)
2x CTB +15lb
D. 120×3
135×2
145×1
105×5
115×5
120×5
130×5
Felt great today; very well rested and surprisingly fresh legs!
GREAT job today Stacy!!! Psyched for you on the PR!
NIce Work Stacey!! Awesome…
A.
done
B.
195#
C.
Three sets of:
Clean Pull x 5 reps @ 225
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up @53# x 3 reps
Rest 60 seconds
D.
Front Squat
* Set 1 – 3 reps @ 80% 195
* Set 2 – 2 reps @ 215
* Set 3 – 1 rep @ 235
* Set 4 – 5 reps @ 165
* Set 5 – 5 reps @ 175
* Set 6 – 5 reps @ 195
* Set 7 – 5 reps @ 205
Rest 2 minutes between sets.
A. Three sets, not for time, of:
Butterfly Pull-Up x 12 reps by trying to push down on the bar with my palm to get me through the descent faster.
Handstand Walk x 10 Meters unconnected. Still a very crippling aspect of my fitness. Frustrated, got myself to the wall for shoulder taps.
L-Sit x 30 seconds
B. Not Heavy Clean and Jerk:
205 lbs. (Blah. I know.)
C. Three sets of:
Clean Pull x 5 reps @ 245 lbs.
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 3 reps @ 16 kg.
D. Front Squat
* Set 1 – 3 reps @ 240 lbs.
* Set 2 – 2 reps @ 265 lbs.
* Set 3 – 1 rep @ 285 lbs.
* Set 4 – 5 reps @ 250 lbs.
* Set 5 – 5 reps @ 250 lbs.
* Set 6 – 5 reps @ 250 lbs.
* Set 7 – 5 reps @ 250 lbs.
A) 12/12/12 CTB, Wall walks complete, L-sits complete
B) 135lbs x3, 155lbs x2, 185lbs x2, 205lbs x1 (New PR)
C) Clean Pulls 205×5, 225×5, 245×5
CTB done with 45# dumbbell
D) Front Squat 235×3, 260×2, 275×1, 205×5, 225×5, 235×5, 245×5
A
BFPU: Pretty good, got faster for each set
HSW: 15,15,20m unbroken
L-sit: 45,30+15,26+19 (did not use plates under feet today)
B
2×80,90,100,110,115,125 kg (failed the jerk – 125 kg i PR in C&J)
C
Did the clean pulls 1.1.1.1.1 with 5 sec rest between @ 135 kg
C2B pull: 3,2,2 reps @ 40 kg
D
Done. Last set of 5s done at 89% aka 120 kg.