Warm-Up.
Spend 5-10 minutes working on shoulder internal rotation.
Followed by…
Barbell Complex x 2-3 sets w/ empty barbell:
Jefferson Deadlift x 5
Romanian Deadlift x 5
Muscle Cleans x 5
Hang Power Cleans x 5
Then…
A.
Take 15-20 minutes to build to today’s heavy Power Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)
A. 65 – 155. Tried 160 3 x and failed. It’s there just need to dip a bit more. (155 is current PR)
B. RX.
2:54
2:58
3:07
3:19
Ouch. My ass is shot!
Hi,
A: 30(2)/40(2)/50(2)/60(2)/70(1)/80(1)/90(1)/100(failed)/95(1) kg
B: row 1:50-2:00 / power cleans 5x1rep / 5-10 s of rest
June 21 WOD A. Back Squats – Done RAW 130×5, 140×5, 150×3, 160×2, 165×2, 170×1, 175×1, 180(f) ***180# is my 1RM…but 175# is a RAW 1RM…makes me smile! B. AMRAP 12 Min – 5 rounds + 47 reps (1 more rep than in January) 40 DU – 1 trip in the 4th round 20 WB – all broken up…these DEFINITLY need work!!! 10 T2B – All UB Kipping…this is HUGE for me…I usually end up doing strict once I get fatigued. C. “Mini Me” WOD 3 Rounds 100m Row (I did rope climbs while she rowed..she swung on the rope… Read more »
A. Up to 2 sets at 250#
B. Rx, finished each rd in approx 2:45, singles on the PCs. I hurt my Achilles on a similar workout a few weeks ago that was 400m run w/ power cleans. Wanted to go slow today and focus on good footwork, not catching on my toes.
C. AB tabata- 62 cals
D. AB ripper X ?
Evening session:
4 rds
Leg curls x10-12 55/60/60
Weighted plank 60s + 20 kg plate
KBS x25 32 kg
Worked up to 215 for power cleans.
For B my times were consistently between 2:35-2:42 seconds.
Active rest playing bubbles and games with little one during rest periods haha.
Cheers
Gym was closed yesterday so I ran a 5000 m at easy pace. A. Yesterdays. 155, 165, 185, 185, 185
A. Todays. Built up to 255 power clean.
B. Todays. Done rx all rounds with over 1:15 left.
A)Worked up to 190#
B)PC at 155# touch and go, I work out at 4am so can’t drop the bar. Might have been heavier if I did singles. But it felt good cycling something heavyish
Hi everybody,
Warm up
Power clean up to 85kg failed 90… could be better!
Emom 16
500m row about 1:55 every round
5 p.clean @70kg
Average 1minute of rest every round.
Have a good one!
… bit of a mix and match from yesterday and today.
A. Push Press 11X2 (OT3M x 5)
5 x 135, 150, 165, 175, 185
… power clean off the floor to start
B. Power Clean (OT2M x 5)
195, 205, 215, 225, 235 (f)
C. Every 4 minutes for 12 minutes (3 sets) of:
500m Row | 5 – 185# Power Clean
2:40, 2:32, 2:40
Great choices on the mix and match! You back from the cabin?
Got back late Sunday – two long SUP sessions – both turned more into an eco-challenge than a pleasure cruise but happy to have some fitness/mindset to fall back on to pull through
Hey guys, it’s been quite a while since I’ve made the time to post (work, life, promotions, travel, etc), so once again; yesterday:
A) 5 sets of 1 front squats @53×1 + 1 front squat. In kgs: 85, 92.5, 100, 100, 100
B) Jackie: 1000 mts row + 50 thrusters 45 lbs + 30 pull ups. Time 9’55”
C) 3 giant sets of: 9 romanian deadlifts 60 kgs, +15 weighted glute bridges 40 kgs + 27 situps, 2′ rest between rounds
It’s good to be back guys
Welcome back!
Yay!!! There you are! 🙂
PS, was the travel for fun?
oh yes, i got to meet jason khalipa when i was at the states and i fanboyed HARD!!!!!
A. Worked up to 195
B. Did at 155, 1:44 row pace, touch and go on the pc
Really enjoyed this workout!
A. Up to 230# today
B. Started at 185# and that was too heavy with the rows. Dropped to 135 in the second round the 155 for the last two:
2:36 2:41 2:47 2:36
Good morning everybody…
Did my own mashup today due to guests at our house. Tried to keep dropping weights to a minimum.
A. E2mom x 8 min (4 sets)
5 deadlifts 225#
10 lying tri extension 30# dbells
8 landmine row 105#
B. e4mom
1000m assault bike
15 deadlifts 135#
Mashed today’s and Friday’s sessions together as travelling Friday A. Based off 105kg hang clean On the 1:30 x 5 Sets: 50% 55% 60% 60% 60% 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans B. Every 1.30 for 7 sets, based off 90kg projected split jerk 30 double unders 2 hang squat cleans 1 split jerk Build from 60% to 83% – 1 trip in 7 sets of dubs which felt good. 83% jerk felt fine – focused on a softer back knee in the catch C. Own strict HSPU accessory – every 1.30 for… Read more »
A.
Powercleaned up to 115kg.
Felt slow tonight (it’s the middle of winter in NZ and I work out in an uninsulated framed in carport so it’s pretty brisk!)
B.
As prescribed
Each round done between 2:12 – 2:16
Rows in 1:47-1:48
Took a few breaths to steady myself before each set of 5 touch-and-go powercleans at 85kg
Got breathy!
Morning,
A. Power clean
4×60/3×80//2×90/100(f)/100(f)/95×1/95×1
B. E4M x4
500 m rowing 1:50-1:55
5 PC 80 kg
Rest: 1:00/1:20/1:15/1:10