Workout of the Day
A.
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
B.
Two sets for times of:
Row 500 Meters
Rest 5 minutes
A. Sets 1-4: 135#, sets 5-8: 155#, sets 9-10: 175#.
B. 1:07.6 (PR), 1:10.3
I did part b only as I was doing the row wod . So used this while I was setting up the resistance settings for my group .
1:26 – 1:29
115,135,140,145,155,160,165,170,175,175
B. Treadmill 400. 2 min for each (7.5 mph)
A. 135/155/165/175/185/185/190/195/200/205
B. 1:39.9, 1:41.5
A. 95,105,115,125,135,145,155,165,175,185 finished each with a clean jerk B. Rd 1. 3:45 1000 m rowDampener setting on 10 tried to maintain at 1:38 / 500 m Rd 2. 3:35 days 1000 m row Dampner setting on 8 tried to maintain at 1:40 / 500 m Still haven’t figured out why my stamina isn’t back like it was before the Open. Been trying to tweek my nutrition better but no results any suggestions? Also while I am asking any one that is muscle bound in the shoulders have a fool proof approach to achieving and keeping the front rack flexibility I… Read more »
A: 115/135/155/160/165/170/175/180/185/190
Was not able to power clean the last 2
B: 1:43 / 1:49
A. 95/115/135/135/135/135/155/155/175/175
B. 1:36/1:42
A. 85/95/105/115/125/135/145/155/165/175 (got the power clean, but failed on the clean at 175)
B. 1:41/1:46
A. 85/95/100/105/110/115/120/125/130/135- I lost track oh well.
B. 1:53 / 1:55 damper at 5.
A. 155/165/175/185/185/190/195/200/200/205
B. 1:29.5/1:34.4
Sprints kill me I would take a long grueling chipper any day.
Nice work Josh!
What is a halting clean deadlift?
https://www.youtube.com/watch?v=LtlBvMgrHeM
It is used to work on positioning. Pause at 2″ off the floor (start pulling knees back). Pause at knee (knees way back). Pause at mid-thigh (knees start to come forward). Pause at pockets (weight back on heels).
A. 135-225
B. 1:24.8 … 1:40.3
Solid row!
Looks like 5 mins of recovery wasn’t enough for another 1:24 row. 1:24 is SMOKIN!!!!
A. 135-155-165-185×2-195×5 I worked on perfect positioning. At 195 I was making mistakes on some portion of the movement so I kept it at that weight.
B. I ran 400m 1:11 and 1:12 My record is 1:01 but that was after working on sprints for 8 weeks…. I need to do that again.
Nice work, Jeremy.
Michele
Sorry I haven’t posted in a few days, Odette still tracking with the program…she finished the 5×5, she started failing on squats, and bench….so I changed her program to Hatch for the next 3months that way she works back and front squats, also bench press and shoulder press, she deadlifted 170lb for 5 reps yesterday, new PR once again, she is getting close to maxing out on deadlift…she still doing the metcons…I will try to post as much as I can…today is Yoga Thursday
Nice work Odette!!!
Good on you for hitting Yoga on Thursdays. I have been talking about that forever, I just need to do it!
Thanks for the update! Keep crushing, it guys!
It says “for times”, this means that you should go ALL IN!!! 500 meters should take you no more than 1:40. After this you will really need those 5 minutes in order to do another set of 500 meters.
That’s right! How’d it go for you?
Is part B a typo? Row 500 meters (takes about 2 minutes) then rest for 5 then row another 500 meters? Seems too easy.
I suspect a trap!
Definitely not easy, goal should be to make it a super fast time (maybe a PR), and then with only a 3 minute plus break, try to break it again on the second try, at least that’s the way I would approach it
I ran a 400m because I don’t have a rower , but you nailed it. Push as hard as you can, rest, repeat
Do it!
Joan, 3 minutes rest seems right.