Wednesday, October 3, 2012

Tuesday 10.9.12

I am going to be out of the country for a few days and not sure if I'll have internet access, so I am posting the next few days of training ahead of schedule...


1.  Clean Pull
3 x 1 at 110% of max clean.

2.  Power Clean
2 x 1 heavy

3.  Power Clean and Jerk
2 x 1 heavy

4.  "Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
From the vault...

38 comments:

  1. I've never seen that video before- HA-LARIOUS!!!

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  2. 1. 325#
    2. 275#
    3. 265#
    4. 6:29 (155, 20#vest)

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  3. 1. 305#
    2. worked up to 265#
    3. 225#
    4. 5:44

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  4. Strained my neck yesterday, can't turn my head today, anyone done this before? What days will be the rest days for Oct/Nov, are we still sticking with Thurs/Sun?

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  5. 1. 155#
    2. & 3. skipped today
    4. 7:43 rx
    Master wod 1 practice

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  6. 1. 235#
    2. 205#
    3. 195#
    4. 7:31

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  7. @Britt,

    Yes, this can be a brutal pull. Try and massage, pt, or lax ball roll your upper back, first rib mobility (search mobilitywod.com). Give it a day of rest and then try and attack the areas around it.

    http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders.html

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  8. 1. 260x3x1
    *Decided to see how much I could Power Clean while working up to the 260. Nailed 225, which is a 20# PR for power cleans.

    2. 215x2x1

    3. 215x2x1

    4. Pumped bc my goal was sub 10min, and I got 9:24. After first rd, broke up power cleans into sets of 5.

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  9. 1.195
    2.145/155
    3.145/155
    (keep going what i would call "spread eagle on power cleans, so stopped there)
    4. 4:51 sending video to ben ...should have done what derek did!) lol

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  10. Holy Crap Cheryl you are amazing!!
    1. 215-215-225
    2. 2@ 165
    3. 2@ 175 (pr jerk)
    4. 6:48 rx (7:23 in July when we did it!)

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  11. O... And that 2mile run pre WoD. 18:04

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  12. 1. 215
    2. 3 @ 165
    3. 5:21 Rx (out of order)
    4. 3 @ 160

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  13. 275#3x1
    225# 2x1
    225# 2x1
    7:58
    Goat work m/u 2-3 otm x 10

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  14. 1. 225#?
    2. 175#
    3. 175#
    4. 8:04

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  15. 1. 295
    2. 245
    3. 245/255
    4. 6:40 (Rx w/ 20 lb vest)

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  16. Replies
    1. Got me by a few seconds... I'll be thinking about that next time I'm taking a break.

      Delete
  17. 1. 305#
    2. 245#
    3. 225#
    4. "black and blue": 4:28 RXed

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  18. 1. 295
    2. 275pr
    3. 245/255
    4. 6:20ish rx (w/10lb vest)

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  19. 1. 325#
    2. 255#
    3. 235#
    4. 5:35

    30 mups / 30 cl&j (135#) - 7:31

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  20. 1) 315
    2) 265
    3) 265
    4) 5:48

    >30 min mobility

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  21. I hear you Barousse. And JeffP...you smashed it today, aye!

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  22. Built up to a heavy Snatch Balance-185.

    Built up to a heavy 3 rep back squat-315.

    Black and Blue-5:29. Had to break up last set of cleans! UGH-AWESOME WOD!

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  23. 1) 315#
    2) 255#
    3) 255#
    4) 5:30 Rx.

    Had fun with this one. Didn't get the last set of PC unbroken like I wanted to but overall felt consistent and strong to the end.

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  24. Did the sequence with DL: 5x1: 355, 3x3:305
    4). 8:53

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