A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
Compare results to May 14, 2018.
Warmup
2-3min Rows
Pullups
Pushups
Handstand Holds
Bodyweight Lunge Stretch
SEPTEMBER 21, 2018 – PERFORMANCE
PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
65lb.85lb.95lb.105lb.110lb.115lb.120lb.120lb.120lb
Start around 60%(65lb) of your 1-RM and build over the course of the 10 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
11:11 @ 85lb
yesterday’s
5:34
5:26 – 5 strict pull ups/5 olympic kip
5:28 – 6 strict/4 kip
5:35 – 6/4
35# kbs for lunges UB
For some reason pull ups were hard today. I could have done them all strict but didn’t want to be there for another minute.
Read somewhere that it’s better to train olympic kip then butterfly because it’s not as hard on the joints.
B. Spent a good 20 – 25 min working on HS holds. Got a couple seconds here and there.
Also did some internal DB curls and other stuff.
A. Up to 255, failed jerk @265 felt rusty overhead
B. 6:44 rx what a struggle
Yesterday’s conditioning: lunges with 44 lb kbs which is the heaviest pair I have.
4:53, 4:50, 4:52, 4:36
My goal going is was to try to stay around 5:00 and for sure lower than 5:30. All of my runs were 1:45 or lower, lunges all UB, and pull-ups were 6/4 or 7/3.
I’ve see so much improvement in my running this summer. Thanks Invictus and great week everyone!
Great times Mike!! Well done
So fast! Great job!
Thanks!
A. kept it light. back was right from DLs. worked up to 255 no misses.
B. 3:56 RX
A. Did 3 rounds not for time of
8 muscle ups unbroken
12 abs exercise with rower
20 AB cals
B. Did today’s A. 205 felt heavy and still somehow managed to go 5# short of my 300# PR. So 295#. Really enjoyed last three days of training!
Have a nice weekend everyone.
Due to Wednesday’s wrecking my lower back
🙁 I did Thursday’s today:
1: 5:26
2: 5:21
3: 6:00
4: 5:58
Luke
A. 185, 195, 205, 215, 215, 225, 225, 225, 225, 225
Part B had me shaking in my Metcons so I decided to stay @ 225 to hopefully have something in the tank for another 30 C&Js.
B. 6:48, all singles. Wasn’t as bad as I had feared but reps 21-30 still required some inner dialogue to keep grabbing that bar.
C. 2 rounds of
12 GHD
12 30″ box jump
2 rope climbs
Happy Friday!!!
Solid work Luke!
A. Clean & Jerk x1
135lbs, 145, 155, 160, 165, 165, 170, 170, 175, 155.
175 is #5 PR. Def seeing some good overhead improvement.
B. Scaled down to #115 and to 20 reps. Shoulder started feeling a little funny so I decided to call it at 20.
20 reps of squat clean and PJ took 6:41.
Congrats once again on your improvement J! Good call on B, always better to play it safe
Did Monday’s squat workout because Batman never skips leg day.
A. Back Squat x 3 Reps: 225/235/245/255/265 @ 32X1
B. In teams of two, alternate rounds until you complete 10 rounds (5 each) for time of:
— 15 WB Shots (20 lbs)
— 10 T2B
— 5 Burpee Box Jump-overs (24″)
Rx: 9’30” — did the five rounds solo and as an AMRAP instead.
I would’ve guessed Robin. Did you wear tights for this one?
Yesterday’s
Every 10 min x 40min
400m run / 20 walking lunges with 28kg kbs / 10 strict pull ups (all 6/4) / 400m run
5:27 – 5;27 – 5:26 – 5:20
Ran on treadmill, lunges ub
The pull ups were harder than usual. Got to try my brand new 28kg kbs, a good step up from 24kg. Glad I was able to hold on for those
Accessory work
5 sets tuck support on paralettes: 38s on / 38s off ✅. Had to fight hard for the last 2
I’ll be doing today’s wod tomorrow. Have a great weekend everyone
Smashed it as always!!
Where do you get your equipment from brah brah?
The bulk of my stuff came from a guy in Montreal (http://www.platinumrig.ca/ he has a lot more stuff than what is on his website btw) … it was a pretty large shipment so arrived on 2 pallets and included rubber floor mats, my rig, bbs, plates, kb, wb, burritos, margaritas, you know, etc… I’ve ordered a few things here and there from Rogue also. These last 2 kbs I had my brother pick them up at the Fitness Depot in Halifax. You still looking to set up your own gym? Let me know if you need ideas or want to… Read more »
Awesome brother!
I appreciate the recommendations. I want to start small—so far I’m looking to get some quality Rogue DBs, a Concept 2 BikeErg, and a rower.
I’ll keep you posted once I can convince the wife LOL.
Awesome dude! The bike erg looks pretty cool. Have you considered the Rogue echo bike? From the reviews it looks superior to the AB. I get that the bike erg is just something else tho. Just order and you can tell the wife you got her some goodies it’s all for her hahah. Can you believe I just got the notification from this msg 1 week later? Keep killin it bro
Happy Friday everyone. All the HSPU and upper body accessory today. A. HS Hold 30 secs, then 3 secs negative to abmat. 3 sets of 3 with 2 mins rest between. Kick ups getting more consistent. B. Max pike HSPU from a box Rest 2 mins Followed by 3RFT Pike HSPU at 80% max reps 20 Hollow rocks Rest 1 min C. DB pressing and upper body work 4 rounds of Seated DB press 8 reps at 17.5kg Strict chest to bar chinups max reps 7 7 7 7 Rest 2 mins 4 rounds of Hammer curls 15 with 12.5kgs… Read more »
Solid work James, this will pay off. Also, crazy D
Warmup: Ankle mobility drill of your choice; 2 minutes per side. 10 hip mobility over/over, under/under’s (5 each direction) 20 banded OH lat pull overs 20 air squats :60 plank hold :30/:30 side planks With an empty barbell, 5 reps each of: Romanian deadlift, strict press, front squat, muscle clean, back squats, behind the neck sotts press, power clean, push jerk Part A: This is going to help you determine what weight you should use for Part B. Work on split jerk technique if you’re going to be going heavy for a jerk. Fast lockout of the arms, be aggressive… Read more »