Fitness
A. Front Squats – 5 x 10 w/3 Min Rest
B. 3 Rounds AFAP
20 x Russian Swings
10 x Burpees
Performance
A. Front Squats – 5 x 5 w/3 Min Rest
B. 3 Rounds AFAP
10 x Hang Power Cleans @ 155lb/105lb
10 x Burpees
-Post results under comments
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Performance:
A. 135 – 165 – 185 – 215 – 225
B. 5:36
Performance
A.) 205, 215, 225, 225, 230 – Wowza that was tough.
B.) 5:05 – I was surprised I could do 155lbs. The first set was unbroken, the second and third were sets of five. I forgot about the burpees after the third round of hang cleans, so wasted 10 seconds. Awe well…
I’m looking forward to deloading next week. My CNS could use the break.
A.) 225, 245, 255, 275, 285
B.) 5:08 I think…Burpees…That’s all I have to say. Thanks coach Mike for slowing me down on those burpees, I almost went too fast 🙂
A. 115, 115, 125, 125, 135 (a new 5RM)
B. 5:30 Hang Power Cleans @ 85lb. Someday I will figure out a way to be faster on sets of cleans….at least today I felt like I was getting the bar on my shoulders instead of my collarbone like Wed. Grip is a bigger factor than actual weight.
Sport:
A. 145-160-175-185-195×2 (got into my head too much and felt rushed)
B. Did 21-15-9 of DL @155 and 50 Dubs instead of Diane because of shoulder. 5:52. Not very good. I felt like my dubs have gotten better, but I kept getting tripped up on them. Need to work on DL.
C. Done with 35lbs. Probably could have gone heavier. I felt like 40lbs I was a little wobbly so stuck with 35 and focused on form.
D. Done
E. Lots of shoulder mobility.
A. 145-155-160-175-180×3 (then bailed.. dipped forward.)
B. Tried Diane scaled, only to avoid burpees and work on HSPU when aerobically challenged. 5+ min of 21 DL at 135- 9HSPU with 1 abmat-15DL -6HSPU-9DL-3HSPU.
Performance
A. Kept it light to see how squating felt on my knee. So far so good.
55-65-75-85-90
B. 4:22. 95# maybe could’ve done Rx. Worked hard to keep up with Malachi on the burpees!!
Performance
A. 105, 110, 115, 120 – skipped 125 and went to 130 at Matt’s insistence – hit 3 reps @ 130, which is a PR weight for me!
B. 4:12 – cleans @ 75#
Didn’t keep track but just continuously did sets of 5 bs and 5 fs with the bar.
Performance with only 65. 3:14
Felt pretty tired and sluggish today
Performance
A. 65; 65; 70; 65 (worked on better form); 85 (PR! 🙂 I was in the company of greatness…Megan, Callie & Melissa!
B. Either 4:38 or 4:48, I forget. I only did 50 lbs. (45 last round) on the HPCs.
The WARM-UP was almost like a WOD in itself!!!
You did great!
A. 65,75,85,105,115,120 ( with Matt’s encouragement!) 115 & 120 PR for me:)
Thanks Matt
B. wow this hang position boggled my mind. thankfully I had to break it up cuz my weights slipped off:) 65# 4:27
Sport:
A. 135-150-165-180-195(2) felt rushed to get last set in and changed my breathing pattern on the third rep that I failed, otherwise these felt good today.
B. 21-15-9 DL @ 155 (all unbroken)
15-12-9 HSPU
6:40
C. Done @ 50# DB
D. Done
Warmup. I love the creativity in warmups lately – having to throw the medicine ball while running made running a lot more fun.
A. 135-155-165-165-165 – wrist was a little sore today and decided I should just work on doing really good form squats.
B. 4:50, @135# hang cleans. Last set of hang cleans was very tough, basically one at a time.