PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then…
A.
Take 12-15 minutes to build to 80-85% of your 1-RM Clean & Jerk, and then…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1.1 reps @ 85% of 1-RM
(rest 5-10 seconds between singles)
B.
For time:
40/30 Calories of Assault Bike
20 Power Cleans (135/95 lbs)
40 Box Jump-Overs (24″/20″)
Done Aug 27.
A. 225# with fails on set 2&4 (second rep)
B. 5:17 (1:43, 1:34, 2:00)
A: Up to 185#
A2: @ 185# – hit split jerk 2nd rep of rd 3 but couldn’t stand it up and failed jerk on 2nd rep of rd 4
B: with 64 KB Sumo Dead High Pulls @ 50# in place of AB – 6:32
B.
For time:
40 Calorie Row
20 Over The Shoulder Sand Bag Toss (100#)
40 Box Jump-Overs (24″)
8:42 – 2:10 / 5:30 / 8:42
Did yesterday’s WOD
A.
Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run
12 Strict Pull-Ups
24 Push-Ups
Please note times for each of the six sets.
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
A. 1:36, 1:21, 0:52, 0:21, 0:20
B. Done
A. Worked from 65 to 135 (technically 90%)
135 for all the A2. Hit them all though the last two were a bit sketch.
B. 5:31 – hit it hard because I saw your times and then held on by the skin of my teeth. Had a bit of Fran lung from it.
Sets of 5 on the PC
BJO – 20/20.
great job doing a2 @ 90% – fantastic job crushing b
Thanks!
Getting back after 11 months.
A -175
B – 50 cal row; 135 – 22:36 min.
feels good to be back.
Welcome back!
welcome back – that’s quite a welcome back wod
Build up clean jerk
Emom 1:30 4 sets 225 1.1
40 cal row
20 power clean 135
40 Box jump overs 24”
6:26
A1. Squat Clean & Jerk – 55#, 65, 85, 95, 105 (E2M) A2. E90s Squat Clean & Jerk 1.1 – based off 125# 1RM – all done at 105# B. For Time – RX – 7:15 30 Cal AB – 2:34 20 Power Cleans – Quick singles with a break at 10 40 BJO – 30/10 ***I felt like I pushed hard on this, but my time is way off from those who already finished this. Not sure if pushing the AB harder would have helped or hurt..legs would have been burnt for PC. I don’t cycle PC well because… Read more »
Yesterday
5×25
2:51, 3:08, 3:33, 3:35, 3:52
That sucked. Pull ups down to doubles. Yuck.
2 sets every 90 seconds
GHD back extensions with KB (53) x10
GHD sit ups x10
Today’s
Doing these as squat clean and jerks because they didn’t specify for power, is that right?
Build up to 85% (205) 135, 155, 185, 205.
Then E90x4 sets 1.1 at 205 (all squat, no misses)
Workout
40 cal echo bike
20 power cleans 135
40 BJO
5:57 RX
Outstanding work Mugu..crushed today’s metcon.
A. 185
B. Sub 400M run and 20″ box. 8:55
Warm up done.
A. Built to 255 get great.
Started next part at 275 and missed the second jerk on the first two sets (stabilization wasn’t there today)
Dropped to 255 for final two sets and felt good!
Cleans felt great today!
B. 6:38 RX. Got through 15 or so box jump overs and breathing went out the window lol absolute burner!!
I read this prior to heading out to the gym and thought…oh no I hate it when I’m finished and have a sore throat..but thankfully that didn’t happen for me..but my legs..they hate me! Great work Zach!!
A. Worked with 85lb. Haven’t squat cleaned in a while so this was a bit of a guess. Could go heavier, I think.
B. Bike erg. Scaled to 85lb for power cleans. 20” box as RX’d.
6’23”
I should have gone for the 95lb. Next time!
Super fast Andrea!!
A:
Build up to 135lbs 1rm
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1.1 reps @ 115lbs
I’m still trying to learn the form of Clean and Jerk. It’s a very complicated movement.
B:
For time: (8:12)
40 Calories of Assault Bike
20 Power Cleans (95 lbs)
40 Box Jump-Overs (24″)
Nice work Neil! I think we are all still trying to learn Clean & Jerk…even those of us that have been doing this nearly 10 years. I’ve just learned that there is always room for improvement. Just keep at it!