Workout of the Day
A.
Take 15 minutes to build to a heavy Clean & Jerk
Go by feel. If the lift feels quick and crisp, keep building. If it feels slow and off, keep the loads moderate and focus on barbell speed and mechanics.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
C.
Against a two-minute running clock, complete the following:
350 Meter Row
Double-Unders x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Someone from my box told me to check out the programming here so this was my first workout from here. So far i absolutely love what i see!!
A. Worked my way up to 290lbs PR!! Only thing is i took about 20min to get to that. First time for clean&Jerk since my back injury 2 months ago, didnt want to push it.
B. 155, 165, 175, 185, 195
C. 55, 52, 55, 52, 42
A.
Take 15 minutes to build to a heavy Clean & Jerk
worked Clean Pulls instead, worked up to 65kg
B.
Strict Overhead Press
* Set 1 – 5 reps @ 75% (32kg)
* Set 2 – 5 reps @ 80% (34kg)
* Set 3 – 4 reps @ 85% (37kg)
* Set 4 – 3 reps @ 90% (39kg)
* Set 5 – 2 reps @ 95% (41kg)!! Haven’t been able to do this weight twice in a long time, so matched my previous 2rm PR from about a year ago!
Rest 2 minutes between sets.
C.
Against a two-minute running clock, complete the following:
350 Meter Row
Double-Unders x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Going off of memory since I think I left my book at the gym…
1) 1:53.1/32
2) 1:55.1/34
3) 1:55.1/35
4) 1:57.1/36
5) 1:55.1/30(? lost count)
definitely pushed it on the row on the last one. This was good to do. my double unders are not that great when fatigued. this really showed how bad they are. i typically had about 30-35s and most sets were broken 3 or 4 times.
I made it to a competition workout today! Hamstring is feeling better after a bad strain so I jetted down after work. Missed the clean and jerk portion.
B. press: 75 lbs, 80lbs, 85 lbs, 90 lbs, 95 lbs
C. Double unders
1. 30 (needed to relax the shoulders)
2. 43 (much better)
3. 40
4. 35
5. 29 (went a little too hard on the row and got the rope caught a few times)
So fun! I’m going to try to make the competition wods as often as possible.
A. C&J – 70, 80, 90, 100, 105, 110
B. Press – 55, 60, 62, 66, 70
C. Row & DU – 75, 75, 80, 79, 73
A.
I did 1 lift with each weight:
60 kg
70 kg
80 kg
90 kg
90 kg
100 kg
90 kg
B.
5x 52,5 kg
5x 56 kg
4x 60 kg
3x 62,5 kg
2x 65 kg
2x 67,5 kg
C.
I rowed my 350m on a steady pace of 1’15 to 1’17. Every time I hit 60 to 70 DU unbroken.
A) Built to 245#
B) Complete
C) 55,46,36,42,33