A.
Build quickly to 90% of your 1 rep max Clean
Then…
4 sets of :
Then…
4 sets of :
Power Clean x Max reps in :30 at 75% of your highest clean
-rest 90 seconds
B.
B.
15-20 minutes to find a 1rm Jerk from Behind the Neck
C.
C.
5 x Against a 2:00 clock:
Run 200m
Chest to Bar Pull-ups x 10 reps
Shoulder to Overhead x Max Reps @ 50% of your 1rm Jerk
-rest 1 minute
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A:245 For a full clean, it felt good today.
ReplyDeleteDid my 4 sets @185- 8,9,9,9
B: worked up to 225. I failed at e few reps on the way there. Lazy drive and lazy lockout at the top. Finally started clicking. Brian suggested a narrower grip which seemed to help with my stability overhead. Overall happy with how good 225 felt.
C:
RD 1- 20 reos
RD 2- 16 reps
RD 3- 12 reps
RD 4- 10 reps
RD 5- 10 reps
A: 135 for a full clean, almost 140
ReplyDeleteDid 4 sets @ 105#: 8, 10, 9, 10
B: 140#, almost had 150#. Next time!
C: Chest to bar pull-ups need work, especially in terms of cycling. Run felt good! Did the shoulder to overhead at 80#.
R1:8, R2:8, R3:5, R4:3, R5:4
A: 135, 205, 225, 250
ReplyDeleteB: used 190 for this one.
- 10 T&Go, 10 (singles), 10 (3 T&G, 7 singles), 10 (4 T&G, 3 T&G, 3 singles)
* Played around with some different strategies and they all yielded the same result.
C: 135, 185, 205, 225, 245x, 245, 265x, 265
* The weight wasn't an issue, just have to learn how to control the lockout so my arms don't shake at the top.
D: 22, 14, 10, 10, 9
* I thought my first set was good, but my stomach was hurting all morning and the fatigue wore down my pullup efficiency which took a lot of time away from my S-OH. Didn't finish as well as I should have.
A. 240 pr yo!
ReplyDeleteB. All 4 sets were done at 175. Rep's: 8, 8, 8 and 9
C. 215. Tried to 220 but was just lazy on the lift.
D. 22, 16, 15, 14 and 13.
A. Worked up to 135# felt pretty good. Caught the bar at 140 but wasnt able to get it up
ReplyDeletecycling Weight was at 105# I forgot to count the first set but then i got 8,9,9,10
B. Felt great to get some weight overhead I successfully got 130 but failed at 140# i feel like I can definitely get up next go around
C. The WOD was great felt really strong on the run and really need to work on the chest to bar cycling. I started strong with 15 reps at 70# for the first two rounds then declined to 9, 10, and 10
Skipped part A to stretch because of back injury
ReplyDelete185# on part B. It took a few reps to get the feel of that movement
10,6,4,4,6 for S2O on part C. I was running out of time because of the c2b pull ups