A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
A. Bryan (For time – 30 overhead alternating lunges, 45# plate, 30 knees to elbows, 30 sit-ups, 25 urpees, 30 sit-ups, 30 knees to elbows, 30 overhead walking lunges) – 12:40.
A. Doing CFFB strength for a while to get my numbers where they used to be.
PC 5×3 touch and go w push jerk on last rep
155, 165, 175, 180, 185
Bench x 5, 5, 5
185, 195, 205×4
B. 27:41. Ouch. Runs were around 2:00 each, drop and go GTOH, singles on the CTB (didn’t see the notes, could’ve/should’ve scaled to reg PU). Time sucks but putting in work again feels good.
A. 85, 105, 115, 125, 125, 130, 135, 135, 140, 145 (f) got in my head and was all done.
B. 21:16 – hit all but 8 CTB. I probably should have scaled the GTO but wanted to push myself with the weight. Had to take a breather after 3 reps and then get back to it.
A. Worked up to 245# no misses.
B. 22:23 RX I hate running so much. Ugh.
B. 16:35 subbed dumbell hang clean and jerk for clean and jerk. Used 55 dbs. My lower back is feeling pretty good atm.
C. Will do lunges and sled pushes as superset
A) 145/155/165/175/185/195/205×3/210
B) It was late, by myself, so I talked myself out of it. Going to do romwod before bed
A: 135#, 155#, 175#, 195#*7
B: The metcons this week have been kicking my rear! Subbed run for 500m row, and had to use the sitting modification for the C2Bs. Finished in 24:09.
Question: My setup doesn’t really allow for a good place to run as part of a metcon. Is there something that I should sub other than the rows for shoulder-heavy days like today? I’ve thought about assault biking but I can’t find a reliable distance conversion that works. Thoughts?
If you have an Assult bike, that would work, just bike for as long as it usually takes you to run 400m. If a 400m run takes you 1:45 say, bike for 1:45. You could use that for skipping, stationary bike or any other “cardio” sub.
A. Pause Back Squats
5×5 w/ a 3 sec pause
235, 225, 225, 235, 235
I wanted to get these in this week. I’ve been trying to stay consistent with them to get more comfortable getting out of the hole.
B. 3 rds
10:51
Only had it in me for theee rds today. It’s been a hard week but glad To see I’m not the only one. Congrats to everyone hitting 5 rds!
Did “Linda” today
275 deads
185 bench press
135 cleans
@bodyweight is 170 today 16:32
I was short on time tonight with a long workday. Seems like a common theme today.
A1. Weighted ring dips 25 lbs 5 sets 6 reps
A2. Front squats 5 sets 3 reps 205
B. 3 rft
500 m row
20 60 lb kbs
12 44 lb kb one arm push press
10:34
Yesterday’s
A. Done
B. 5 rounds: 3min on/3min off
500m row
Max hand release push up
1:45/32, 1:44/25, 1:44/20, 1:43/25, 1:42/23
At the gym today, so not chalk, no dropping weights
A. 185# thru round 4; 195# to finish out. Super happy with this. My strength and speed on PC’s keep creeping up despite my age and no chalk!
B. 5 rounds for time:
250m row
Did yesterdays A. 20, 4, 8, 12 False grip pull ups were assisted – They were too low to get full extention at the bottom and I am not sure I could hold myself in false grip. So I had my feet on the floor until I pulled up. Ring dips were assisted with a box behind me. I also had to adjust the rings every round. B. 16 – in pike off 30” box, 10 kipping, 17 – in pime off 24” box, 12 kipping, 15 – toes on a 50” shelf Mixed it all up because I wanted… Read more »
A. 135-195 was shooting for 205 but form for 1st clean at 195 was solid 2 x @ 195 were improved
B. 4 rounds of:
2:00 of DUs 53/44/35/37
6 G2OH 125#
9 C2B
1-3:59/2-9:21/3-15:19/4-21:09
A. 35#,45,55,65,75,85,95,105,115,125(f)
***These didn’t feel all that great today…I’m soooo overthinking it!!
B. 5 Rounds – 20:53 (if my math is right)
400m run (treadmill)
6 GTO @105# (PC+SJ all singles)
6 C2B/6 Kipping Pull ups
3:48/3:43/4:21/4:23/4:17
***C2B felt soooooo good, I was flying so high, all done in doubles without any misses
Had in mind I was going to do some extra ab work…but it wasn’t happenin after this workout and the 14 hour work day that started at 2 am.
A. Up to 265, then 1 at 275 just to check – and I got it just fine ?
B. Rx: 25:04 – issues with the treadmill and buds (too sweaty)… Did clean and push jerk
4:38, 4:44 4:44, 5:30, 5:26
A. Up to 220 (current PR)
B. Scaled the weight to 135#. 16:43. Fast singles G2OH and 6/6 then 4/4/4 on C2B. Shoulder mobility wasn’t there today and I had a tough time touching the bar at the top of the pull ups. I’ll be doing some homework on that…
I actually started this as a 15min amrap due to parades rolling tonight. I hit 4+400m in 15min and decided that the extra work was worth it.
A done from 185 to 205, went back down to 195 and 200 for last two
B subbed 200 SU
4rnd in 23:20
Then finished the fifth without the SU in 27:15
A- done with snatches because I was gunna snatch in the metcon 155-185
B- 16:50 with snatches getting off and on the treadmill slowed me down but was a good grind
Damn, dude. Nice work.
A. Worked up to 235, all my sandbag cleans yesterday prevented me from going up. Always paying for yesterday’s sins.
B. Did one rd Rx and shut it down, no get up and go today. Lots of long hours at work lately and the sniffles piled on.
C. 10min EMOM cindy. All rds right at 50s
Sandbag cleans hit cns worse than squat cleans?
For me it was. I think it was how you have to engage your core and all the supportive tissue around the spine as you extend and throw over the shoulder??♂️