PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds @ 70% effort
Frog Stretch or Frog Rocks x 90 seconds
Row x 60 seconds @ 80% Effort
Dumbbell Goblet Squat x 10 reps @ 32X1
Row x 30 seconds 85-90% effort
Single-Arm Dumbbell Thruster x 8 per side
Then…
A.
Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)
Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.
A)
3 x 175
3 x 180
A. 205#
B. 2:56, 3:03, 3:14
95# thrusters
A: 255# across
B: 2:54, 2:56, 3:18
Technical difficulties with the rower on round 3, should have been able to maintain the 10 seconds between rounds otherwise
Warm up
Front squats all at 205
Thrusters dumbed down to 75#, #recovery
2:29, 2:33, 2:39
A. Up to 205
B. 43, 29, 17
A. 155-175-185×4 80%
B. scaled to 95# and accidentally 14 thrusters which turned out to be ok probably would have capped. 3:53-3:54-3:59 less than 10 sec but an obvious downside 🙂
under recovered thrusters as 5-4-3-2 should have been 9/6 at 95#
225# all 6 sets
2:34 – 2:35 – 242 w/115#
Half murph no vest
16:20
FS 2.1
2×235 4×265
Rotation core work and rotation kb dead lifts
Right hip giving me issues
Anyone have advice to keep training but fix it? Feel like it’s the SI joint
Yesterday
Split jerk worked up to 275
Bench work
2×8 185
2×6 225
2×4 255
2×2 275
1×1 300
1×1 315 miss
A. 85-85-85-87-88-90% of 1RM
B. Rx, failed to stay within 10sec
2:46-3:06-3:32
Great WU +
4 Sets
Banded Hamstring curl x 8 (with 25 partial reps on the last set)
2 Plate Squeeze x 20s @ 5# plates (for chest activation)
A. Front Squats x 2.1 – all at 135# (based off 158)
Superset with Plank Walk Outs x 5 reps
***No metcon today..can’t wait for the pool to be open…will be great to get some active recovery on days like today!
Sorry! I just remembered I hadn’t responded to you! 60’s are typical for May and early June. We do get some 70’s and once in a while 80’s. That is if we don’t get rain all summer. It really varies a lot. 🙂
A.
275
B
2:28/2:30/2:30 w/ 95#
M55
FS at 200
WOD
Scaled to 95
3:28
3:33
3:37
Gasser
Warmup done ✅
A. FS x2.1 6 sets
@110kg
B. Every 4 mins
500m row
15 thrusters @52kg
2’52, 2’53, 2’57
Total- 8’42
The key for me was to def slow the rows down and transition quickly between the 2. All thrusters broken down to 10/5, def felt them after the FS!!
A) 90 kg
B) 3:30/3:40/3:50 (scaled 40kg thruster)