A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
A. Bryan – 135# x 2, 145# x 2, 155# x 2, 165# x 2, 175# x 2. Christy – 65# x 2, 75# x 2, 80# x 2, 85# x 2, 90# x 2.
B. Bryan – 9:41. Christy (80#) – 12:57.
This one was fun.
A. 165, 185, 185, 205, 205, 225, 225, 235, 235 (1.1)
B. 10:30
It takes me about 10 seconds to get to the treadmill and speed it up and then similar to decelerate and get Back to the platform. I’m sure I would have had a respectable time without those hurdles…I felt really good on this one. Nearly unbroken on all the cleans, which surprised me. Felt really good.
A. 125 and then PR’d on 1 RM @ 135# Super excited!
B. 95# PC
8:52
A. 95-195×2. 195 was my 1rm so I was pumped when I hit it.
B. 8:44. I’m a few days behind this week but certainly echo the soreness from Cindy. Dayyyum
A. 285 (PR)
B. No outdoor or treadmill access;
Did Elizabeth (21-15-9 PClean 135# & Ring Dips, for x)
8:28 All Cleans UB, Dips broken up (16+/ 8+ / 5+)
A. Power Cleans: 135#, 145, 155, 165, 175, 185, 195, 205, 215 (1.1), 225 (1.1), 235×1 (almost had 2nd rep)…happy with this for first time doing heavier cleans since wrist injury, tied my 1 rep max
B. As Rx: 7:27…cleans done 13/1/1, 7/1/2, 5…was trying for Catherine’s sub 7 goal, not today but felt good.
…finished with rotational core work and weighted hip thrusters
A. 185,195,205,215,225,235,245,
255,260,265
B. 7:53
3 singles to start then cycled all the rest to not fall farther behind my partner.
A. Worked up to #150 but it was pretty ugly. Very sore
B. 8:41 Rx
A: 215#X2, 225#X1(PR) Had to strike while the iron was hot.
B:9:17 RX (used treadmill in the upstairs loft in the gym. I bit to cold out for me)
235# failed first time. Got it in last round
9:04 Runs killing me. Weight wasn’t bad but still had to look at the bar a couple times. Couldn’t breath
Used blocks to work on able the knee, got to 175#
Only used 95# but it was a challenge still, been slacking for months…
95# 9:20
A: up to 125# had to cut it to 10 mins today.
B: rx’d 8:49 tougher than it appeared for me today?
Playing catch-up did Monday’s work out at lunch
A. 315X6; 325X6; 335X6; 345X5 PR + 15# for 5 reps
B. Row 1000m
300 SUs
135# strict OH press X 30
15:18
Hoping to do Cindy later tonight
A. Alternated 5x deadlifts with the power cleans today so added another 15 mins (for a total of 30) to work on a huge weakness. Up to 165lbs for the power cleans.
B. 12:34. Went heavier on the power cleans than I probably should have (135) and rowed 500m as winter in Maine is simply here but here’s to getting stronger!
A. Worked up to 140# stayed light to work on pull form
B. Rx 9:20
At a globo gym so had to go over to treadmill and run there
A.) Worked to 265#. All sets with 2 reps strung together.
B.) Sub 2 rounds of running with airdyne bike at .7 mile and the middle round with 500m row. Rx weigh on power cleans. 9:20
A:
1) 40kg
2) 50kg
3) 60kg
4) 60kg (FAILED – slow elbows)
5) 55kg
6) 55kg
7) 60kg
8) 65kg (FAILED – can’t get under the barbell to rack position)
9) rest to prepare
10) 65kg (FAILED – the same, as in 8)
B:
Scaled:
Run 260 meters
15 Power Cleans (50kg)
Run 260 meters
10 Power Cleans
Run 260 meters
5 Power Cleans
Time: 13:14
…And After this and yesterday “CINDY” i feel, that my quads will grow… And I’m happy with this 🙂
A) Up to 135×2. Stayed lighter to work on technique w/powers. Trying more drop down, less starfishy. ⭐️
B) 9:52 RX, but subbed runs for 400m/row/.5 mike bike/400m row. Quads DONE. Definitely feeling the wrath of Cindy today.
Good idea keeping it light today!
Cindy was ROUGH! Take it easy and rest up 🙂
Thanks Catherine! 🙂
135,145,155,165lb
RX 11’46
Awesome work Renato! Is165# a new rm?
Hi!
Nope . My PR is 195… I’m going light after a back injury.
Oh ok! Gotcha! Well I am so glad to see you are staying safe and playing it smart 🙂 Great work
It would be cool if y’all could give a goal for the metcons, such as fast, medium or long. So if we have to scale we can know how. Just a thought.
This should be fast. The weight should not be intimidating or heavy but something you should be moving with confidence. Sub 7 would be a great goal. Gotta run fast 🙂