Workout of the Day
A.
Three sets of:
Jerk Balance x 2-3 reps
Rest as needed
B.
Take 15-20 minutes to build to a heavy Split Jerk
C.
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)
D.
Two sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes
A. 3 reps: 185, 205, 205 lbs
B. 285 lbs (20 lb PR)
C. 2:21, 2:23, 2:37
D. 20, 20 (rested a little longer than prescribed)
A. 85, 110, 120
B. 155 10# PR!
C. 3:23, 3:12, 3:10
D. 9, 7
A. 35kgx3, 45kgx2(x2)
B. worked up to 60kg
C. 4:23 (8/2/5)
4:30 (5/5/5/5)
3:30ish (15/10)
Not my best
D. 12/9
B.245lbs missed 265 and 275 but it’s very close to happening.
C. 2:46, 3:03, 2:48
D. 17 and 13
7:00 am
3 Rounds
10 x 30 sec sprint followed by 30 sec walk
-rest 3 minutes
1-Just shy of 1900
2-Same as 1
3-Just shy of 1600
11:30 am
Combined a and b
A/B) 275
C) 2:25, 2:53, 3:08
D) Ran out of time
A. Jerk Balance x 3 reps 185/205/225
B. Split Jerk 305#, 10# PR
C. 2:04/ 2:18/ 2:24 all unbroken.
D. Max Rep Stict stationary Dips @ 1011, 18/11
Wow!! That A Boy!! I’m fairly jealous right now! Strong work on that PR Brother!!
B)
185/235/255/265/280(f)/280(f)
Locked out both times it couldn’t finish. Would have been a PR it’s defo there!
C)
2:04/2:09/2:19
D)
19/17
Workout of the Day
A.
Three sets of:
Jerk Balance x 2-3 reps
Rest as needed
145×3
185×3
245×3
B.
Take 15-20 minutes to build to a heavy Split Jerk
315
3 Fails @ 335
Probably to big of a jump but it felt good. Locked out all three but lost it standing out of the split.
C.
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)
1. 2:04
2. 2:11
3. 2:11
Did behind the neck STOH.
D.
Two sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes
1. 30
2. 16 (both pecks cramped bad)
Just starting to be more diligent about following the program. This will be my training regiment leading up the the opens, and regionals.
A) Worked up to 3x60kg
B) 115kg
C) 2:25, 2:39, 2:38 = 13:42
D) 8, 12
A.
290
B.
2:07, 2:13, 2:28
C.
27, 13
A) 135 for Jerk Balance
B) Built to 264
C) 2:07, 2:12, 2:22
Rows: 1:35, 1:37, 1:39
D) I didn’t pause for the first part of set one and then got 21 with the pause at the top the second set.
I don’t know what I was thinking when I wrote down my times for part C.
C) 2:09, 2:15 and 2:25
A) 85/85/85#
B) Worked up to 125# (tied PR)
C) 4:06 / 3:59 / 3:34
D) 7/7
A.
(45×3, 95×3, 115×3, 135×3)
155×3 185×3 200×3
First time doing this, the bar would move forward as I got under it. But otherwise pretty clear
B.
(45×5, 135×2, 195×1)
225,255,275f,265,280f
-Should have made 275#, right arm got a lil soft in the catch
-hit my chin on the way up with 280#
C.
Round 1
2:23 Unbroken
Round 2
2:32 Unbroken
Round 3
2:44 Unbroken
D.
17/17 held tight to the tempo
A. 60-70-75 kg all x3 rep
B. Work up to 105 kg, but felt slow today.
C. 2:41 UB
2:41 (12-8)
2:48 (15-10) but rower was tough on this round (1:50)
D. 19-15 strict on the tempo
first time doing anything overhead in while and first time split jerking….still having some exterior rotation issues with my right shoulder..but hear goes
a. 115-135-185
b. 205-225-255…felt really fast …however split still needs work
c. 2:30 / 2:35 / 3:00….I hit a wall on the last 500…all overheads were unbroken
d. didnt complete…shoulder and pec felt really tight so i used bands instead
First time posting results though I have been following this program for a month.
A) 135, 165, 185
B) Worked up to 235
C) 2:41, 3:03, 3:02
D) 25, 15
Definitely felt all that bad food and drink from the holidays – didn’t feel like I could push through the S2OH today…
A. 95, 115, 135
B. 185, 235, 245, 255, 235 – worked more technique
C.2:00, 2:10, 2:18
D. 19, 14
A. Went too light
85#, 105#, 115#
B. 165#, 170#(PR), 177#(10 lb PR), 185#(f)
C. 3:07, 3:02, 2:57
D. 4/2- Hurt pretty bad, but 1st time doing unassisted dips in about a year
Great work on the PR’s Lauren!
Thanks Nichole!!!
A) 135,185,185,
. Had to listen to my body.
B) stopped at 225 when my back seized up.
C) didn’t time it right but broke my s2oh once on the first two rounds.
D) ran out of time.
Back is quite sensitive as this is the third day in a row training for me. I have to take it real slow and ease into things. Still happy I showed up and did the best i could for my body.
A. 95/95/115
B. 265# (20# PR)
C. 2:21 / 2:40 / 2:39
D. 18/13
E. 50 Handstand Push Ups in as little sets as possible:
20/14/9(fell off the wall)/7
Part A:
115lbs
Part B:
160lbs
5lbs pr
Part C:
As rx
3min 43, 3min 56, 3min29
A. 135,155,175
B. 185,205,225,245pr,250f
C. 3:48,3:45,3:12
D. 11,10
A. 185, 205, 205
B. 275
C. 2:04, 2:14, 2:23
D. 20, 15
A. 85,105,115
B. up to 155×3…felt off so I didnt go up
C. skipped..tested a wod for a comp in a few weeks
D.11/9
A) 40, 40, 40
B) 95 kg (PR)
C) 3.10, 3.05, 2.55..
D) 9/10
A) 185
B) 245, 275 (f)
C) 2:10, 2:23, 2:29
D) 15/15
A. 95, 105, 110. All 3 reps
B. Maxed 135, failed three times at 145.
C. Subbed with 185, 155, and 135 bench press. 5:01, 4:30, 4:37.
D. No stationary dips. Did some ring dips.