Workout of the Day
A.
Take 12-15 minutes to build to a heavy Clean & Jerk
B.
For time:
Row 500 Meters
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
For time:
Row 1000 Meters
30 Kettlebell Swings
60 Double-Unders
Rest exactly 4 minutes, and then:
D.
For time:
Row 1500 Meters
50 Kettlebell Swings
100 Double-Unders
A. Work up to 230lbs
B.2.35 min
C.5.23 min
D.8.55 min
Turns out i have internet access… Remote spot up in the mountains but you just cant escape nowadays.
A.
Clean and overhead with stone. Up to heavy Stone.
B.
500m Run
15 Large Heavy Bag Back Squats
30 DU
3:35
C.
1000m Run
30 LHBBS
60 DU
6:22
D.
1500m Run
50 LHBBS
100 DU
12:40
That Heavy Bag was horrible
Always fun to workout in the Backwoods or Mountains!!!
A) 105kg
Not Hip drive whatsoever this morning. Working late lat night must have had its effects…and maybe King Kong on wed…whoops. Decided to keep it a little lighter
B) 2:25 Unbroken 1:34/500m Row
C) 5:17 Unbroken 1:44/500m Row
D) 8:31 Unbroken 1:40-55/500m Row
Considering how rubbish I felt at A) I was pleased with pacing and fact I went unbroken on B,C,D.
A: Worked up to 290. Came out of thebwhole very easily, those front squats are paying off. Wrist finally felt good for cleans, but still no jerks.
B: 2:37
C: 5:33
D: 10:44
Rower wasn’t too kind today and I broke up the KB swings on the last round way too much. Good burner though.
A.
300lbs 5lb PR!!
Jerk felt crisp today
B.
2:38
Kb unbroken
Row pace around 1:40
Tripped once
C.
5:38
Kb unbroken
Row pace around 1:50
Tripped once
D.
9:12
Kb unbroken
Row pace just under 2:00
Tripped twice
Awesome day!
A. Worked up to 145 lb = 5lb PR!!
B. 3:22
C. 7:06
D. 12:13
Really need to work on rowing and not pacing myself through the KBS, should have tried going unbroken!
A. 250lbs. It’s progress. Cleans felt good so decided to try for a new pr. Got 280lbs. But what good is that if I can’t jerk it right?
B. 2:39
C. 5:39
D. 10:??
Good clean fun today
It’s always good when you get a new pr. Additional strength in one thing is good for everything else. Stay consistant with training, be positive and the jerk will come
A.
Me 225#
Christina to 100
B.
Subbed 50x sdhp for all b,c,d.
2:56
C.
4:29
D.
6:12
A. Went with Heavy Snatch because between Invictus WOD and Football WODS its been a heavy clean week.
40Kg x 3
60Kg x 2
70 x 1
80 x 1
85 x 1
90 missed three times (Legs are tired and was leaving it out in front)
B. 3:20
C. 7:13
D. 12:56
Double unders need work!
A) worked up to 205 focus was on technic
B.Run 500 Meters
2:05
C.Run 1000 Meters
5:40
D. Run 1600 Meters
10:50
A. 275#, 10# PR.
B. 2:42
C. 5:54
D. 10:14
A. Worked up to 245#
B. 2:58
C. 6:10
D. 11:38
Used 62# kb…53# was missing from the gym.
A. 250#, just missed 255#
B. 2:43
C. 5:37
D. 9:30
All DU’s unbroken, kbs broke in the 50 to 30/14/6
A: 215lbs pr
B: 2:45
C: 6:40
D: 11:49
went too hard on the first row.
A. 135 – I was pretty sore from a throwdown yesterday so practiced technique.
B. 2:43
C. 6:51 – My double under ability broke on this round!
D. 11:10 – 15 swings at a time. 20-30 double unders at a time. Shoulders and forearms were PUMPED!
A. 245 without trouble then a bunch of fails at 255
B. 2:34
C. 5:35
D. 8:27 fell apart on the swings
My bad D was 10:10
A) 120kg
B)3:14 (550m run) unbroken
C)6:24 (1000m run) unbroken
D) 10:59 (1500m run) fail at 79 rep on DU
here ihave 1 block of 450m and other one of 550m
A: Just worked on technique: 4X1 @ 225 (85%)
B: 3:12
C: 6:22
D: 9:49