PERFORMANCE
Warm-Up.
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Followed by…
Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.”
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups
A. 55 to 105 kg
B. 3 rnds and 44 reps
A. 95, 105, 115, 125, 130, 135, 140, 145, 145, 150, 155 f, 155f
B. 2 + 66
Did strict CTB from low bar, with feet on bench. I am having to completely start over on my pulling strength as my shoulder and elbow are all jacked up again. Decided to go back to basics and rebuild from scratch. Hopefully, this time with the strength to support the more dynamic movements.
Hopping back in after moving / not having my garage gym for 3 months.
Cleans- started at 135 and finished at 235
Felt great!
AMRAP
1 + 12 KB snatch Rx
Took it easy on the cleans, still feeling a little bit from my back injury.
A)135/155/175/195/215/225/235/245/255 back was feeling tight so I decided to stop there
B)2+57
C&J 155 – 255
B.
2+40
A. 145-165-185-195-205-215-225-235(F)-235-240-245(F)-245
B. 3+15 Rx
A.
Emom 1:30 clean jerk
165 175 185 195 205
215 225 235 245 255
B.
8 min amrap
40 air squats
20 Kb snatches 30 lbs( heaviest I have)
10 pull-ups( between chin and chest)
3+60
Great work Jeremy! So strong on the C&J!
Probably my fav lift! Thank you!
Yesterday’s work
A. Bench 250/265/285/300/320×3
Then set 1 – 295 for 3 reps and set 2 – 295 for 5 reps
B. 9:12
3 rounds for time
40 cals row
20 GHD sit ups (tweaked the shoulder a touch and don’t love OH)
1:29/1:41/1:49 on the rows
UB GHDs each round
You absolutely smoked this workout all the way around Getty! Sooooo 💪🦾!!
Yesterday’s
A1. Bench x 3 reps
85#, 105, 115, 117, 120×2
A2. Max Reps @ 105 – 4 / 4
B. 3 Rounds for time – 1015
30 Cal Row – 2:05 / 2:09.7 / 2:09
20 T2B – UB, 10/10, 6/14
C. Day 8 of T-Nation Barbell Bicep Curl 100 UB rep Challenge – 15 # x 75 reps
Nice work Candy! Great push on the A2!!!
Nice job on the t2b! Pushing at the end 💪
Made some jerks, then build with EMOM until reached a PR( yes!) 100kg c&j ✌️
Then some front squats and
B 2 rounds rxd (felt moving slow and unsolid on kb snatches 😵)
Great job Duriel…kb snatches are my forte either…
A. Worked up to 150#
B. 2+36
So strong on those C&J Anika 💪!!
A. Up to 98% of 1RM
B. Rx 3 rounds + 10 air squats
Outstanding Andrea…you never post the weights that you use…I’m assuming you crush it?!!
Hi Candy! Sorry for the late reply (just saw the notification). By the way, for the strenght part I usually prefer to post percentages as for me is a more significative value of the effort you put in the workout. Since I think that strenght is affected by too many factors, and what count is how hard you pushed. For the conditioning part I use “Rx” if done as prescribed and I write something otherwise. If you are interested, my PR in C&J is 115kg. But I am stuck here since at least 3 years. I am able to push… Read more »
A. Did yesterday’s pressing workout. Can’t do a heavy C&J without waking the baby in the adjacent room.
B. RX’d
2 rounds + 40 squats + 7 snatches = 187 total
😶 😴 shhhhhh..don’t wake the baby! I totally remember those days. Nice work making mindful adjustments Lee!
First WOD backl after 18 month hiatus
C&J…80kj max last 3 sets
Met con
15 kg
Bad C2B
3 rounds +50 reps
260 total.
Welcome back Haydfen..great work for just jumping back in!