A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Burpees Over the Barbell
Warm up 3 – ran 1/2 mile.
SPU – 10
BMU – 5
Butterfly PU – max unbroken – 12, 16, 18
A. 80, 85, 95, 100
A2. 105, 110, (had trouble with plate math and jumped to 125, 125
A3. 135, 145, 155 – matched PR
B. 5 rounds with 4 seconds left. No. More. Air.
C. free Handstand practice.
A.) up to 160. Ties PR. Think it’s time to go for a new 1RM
B.) 90 lbs. 3.5 rounds exactly. 5/5 on G2OH.
Part A only.
Up to 115 kg squat clean and power clean with same result, but different circumstances:
When squating I’ve got some issue while catching the bar – above 90 kg I’ve got trouble standing up just after the “bounce” so it looked like “pause” squat cleans with “double bounce”. When decided to go for prw_cleans new problem arrived: like my thorastic spine wasn’t strong to maintain the good torso position. I’ve missed the bar two or three times and decided to stop.
No mindset for B. :-/
1 mile bike sprint home from work
A1. Stayed light and focused on technique
70/75/80/85/90
A2.100/100/100/105
Stayed at 100 until it felt smooth
A3. 115/125/130
B. Rx
4rds +1
C. 60 sec from plank
30 sec rest
60 r side plank
30 sec rest
60 sec l side plank
20 froggie Bridges
A. Single arm Clean High Hang 95,105,115,125,125 Hang 135,145,155,165 Clean 175,185,195 (Fx3) B. Rx 4 rds Still not feeling 100% so went into the WO without any expectations. Just to move and sweat a bit. 195 would have been a new PR (190 1RM). The weight went up great and high enough to were I could almost power clean it, but I just couldn’t get under the bar fast enough. Still happy with the lifts though. B was done Rx. The heaviest cleans I’ve done without a lifting strap or grip aid and the first time doing clean AND jerks… Read more »
That’s some awesome progress Chad!!
I changed things up since Ohio hasn’t figured out it’s spring and I’m tired of sub-freezing garage workouts.
A. 2000m row 7:40
B. Subbed 2-44 lb kb g2oh and burpees over them.
4 rounds flat
C. Ab work and foam rolling
First few days doing the invictus wods….
HHC – 60kg to 80kg
HC – 85kg to 100kg
Clean – 105kg to 125kg
All felt good, no miss’s.
Rx wod, 5 rounds at a good pace for me.
Welcome! Great work today!
Welcome and great job!
A. Up to 245. Powered it first without thinking and hit it full after. Still not getting under the bar well.
A2. 4×5 Clean Deadlift #325 continued by the 2min.
B. 10mAMRAP: 10 G2OH #115, 10 BOB
5 rounds + 3 cleans
Following a day behind
Gymnastics work
Strict muscle ups
Handstand walk practice
Ab roll outs
EMOm as Rx got real nasty towards the end fought to hang on
Midline work
60 Ghd sit ups
Obliques with 70 kb
Props for doing that one Rx man… it was crazy
So since I am sore and it’s my birthday, I am doing an AMRAP of napping and eating dark chocolate today. (After working this morning and taking care of my three crazies this afternoon.) Fortunately, they can ALL take a nap today!
Haha congratulations on your birthday and ENJOY! 🙂
HAPPY birthday!!! Enjoy 🙂
Solid birthday wod! Happy birthday!
Nice workout and happy birthday!
Happy Birthday!
Thanks all! It was relaxing and refreshing! Now time to start my career as a masters athlete ?
A1. HHC 115/125/135/145/155
A2. HC 165/175/185/195
A3. SC 205/225/235(f)/240(f). Max is 235 got under it well but my elbows were low. Went for the extra rep to get a PR and same issue.
B. Rx’d 5 results even. Finished the last burpee with 3 seconds left and got the bar over my head but the clock read 10:01.
A.
HHC – Finished at 190
HC – Finished at 230
C – Finished at 265
I wanted to hit 275 but, I had a huge brain fart and thought my 265 was 275. I realized it to late and decided to move to part b. It sucks because I know I could have hit it but, oh well ?♂️.
B.
As Rx 5rds even. I did clean and jerks all the way through. Burpees slow as always lol.
Big weight. Great job on B.
Still a day behind.
A. Gymnastics from yesterday. Done!
B. This is where one of my coaches walked in and said ‘Hey! Wanna join me on some 27lbs wallballs and some ski-erg? … Ofcourse why not right?
-100 Wall-Balls 12kg/27lbs – for time (4.48)
Rest exactly 10min
-5x700m Ski-Erg 1:1 with partner. All round times just under 3:00
Ouch, that was spicy. And I swear the face my coach made resembles a scene from Star Wars: “Yes… Yes.. Let the conditioning flow through you.”
Luke
A. 135,145,155,165,165
175,185,195,205
225,235,245
B.5+1
Great job on A and B
You too!! I should have read your post and tried those singles. Grouped them into mostly 3s and 4s in the later rounds, but I have a feeling my rest periods got a little long.
A. From 135 to 255
Rare nice weather day in McAllen TX so:
B. Subbed 20min AMRAP
500m Row
400m run
5 rounds even, slow and steady today
I usually find scotch does the trick.
Ha, I’ve tried that, but it turns out it only relieves the symptoms temporarily ?
Only if you stop drinking it!
words of wisdom
Voodoo floss just started using it about 6 months ago was having pain on knee I had surgery on back in the day might just be me but the floss seems like magic
Awesome work brother jealous of the nice weather it snowed today here
So you wrap the knee itself? Is it basically just compression?
No I start below the knee wrap it pretty tight and go up skip the patella and go just above knee do some squats and stretching with it on and it’s crazy something about flushing the blood in and out with the band seems to work
Not quite like compression it feels kinda uncomfortable when I have it wrapped and I’m working thru it but after I’m done it’s amazing
Went to bed super late last night because life happened; I preferred to take my active rest day today instead of tomorrow and sleep my 8 hours (beauty sleep), so I’ll be hitting a light run later tonight.
Question guys, I’m thinking about getting some body worker to help me release some of the pressure accumulated on the body. There’s nothing too specific that’s wrong I just feel the core of my body a little too tight and I was wondering what do you guys think it’s better bang for the buck: chiropractor, massage or acupuncture?
Osteopath
I was referred for some accupuncture a year or so ago, not sure it made that much difference! I still think 10 mins of MWOD a day has helped more than anything i’ve done.
+1 to MWOD. Starrett has really upped his game over the past year with the performance and recovery tracks.
I like to do ROMWOD whenever I can and get a massage once a month… really helps bring down the tension. I see a chiro every now and then for maintenance of a hip issue but if you don’t have any specific needs you might not need that. I want to try MWOD again sometime but I’m having trouble finding time to do all of this lol
I’d say massage with someone who specializes in ART. It is painful but effective. 🙂
A. Squat Clean Complex as Rx
HHC: 135, 145, 155, 165, 175
HC: 175, 185, 200, 215
C: 225, 235, 245, 255
… B looked fun ran short on time – musical beds with the three kids lately …
Went with 75# on B. That’s a new clean PR! It’s starting to catch up to my power clean. I caught 185 but failed on the squat.
Cheers to everybody. Happy barbell hump day! (Loved the video @Michele Vieux)
Love the quotes and stickers on the whiteboard!
Thanks!
Congrats on your new PR!
A) based off 235. Left wrist was hurting so got to 175, and just did my sets from there
B) did 95# because of wrist and did 4+11
Nice work! I hope it’s nothing serious with your wrist
Thanks, it’s nothing serious. It acts up every once in a while, just need to warm it up more and stretch it out. I have poor wrists from years of abuse (cheerleading in college did a number on them).
A.
HHC-up to 135, just focusing on form. The weight wasn’t the issue. It was the speed of the drop.
HC- up to 225 and could’ve been more.
Clean- all of these were rough until the last set at 275, that one felt easy and smooth. But I took small jumps because I wasn’t feeling that great on the first reps. Next time.
B. 4 rounds, C&J every round.
That was a lot of fun.
Solid weight Ty!