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...
I've never seen that video before- HA-LARIOUS!!!
ReplyDelete1. 335
ReplyDelete2. 255
3. 255
4. 5:41
1. 325#
ReplyDelete2. 275#
3. 265#
4. 6:29 (155, 20#vest)
Like your style!
Delete1. 264
ReplyDelete2. 198
3. 198
4. 05:09
1. 305#
ReplyDelete2. worked up to 265#
3. 225#
4. 5:44
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?
ReplyDelete1. 155#
ReplyDelete2. & 3. skipped today
4. 7:43 rx
Master wod 1 practice
1. 235#
ReplyDelete2. 205#
3. 195#
4. 7:31
@Britt,
ReplyDeleteYes, 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
1. 260x3x1
ReplyDelete*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.
1-
ReplyDelete@300
2-
@245
3-
@225
4-
as rxd
9.00
1.195
ReplyDelete2.145/155
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
1. 345
ReplyDelete2. 275
3. 225
4. 5:57
1.330
ReplyDelete2.265
3.245
4. 7:47
Holy Crap Cheryl you are amazing!!
ReplyDelete1. 215-215-225
2. 2@ 165
3. 2@ 175 (pr jerk)
4. 6:48 rx (7:23 in July when we did it!)
1. 225
ReplyDelete2. 195
3. 185
4. 6:56
1: 335
ReplyDelete2: 245
3: 215
4: 5:42
I'm coming for you big boy....
DeleteO... And that 2mile run pre WoD. 18:04
ReplyDelete1. 295
ReplyDelete2. 245
3. 225
4. 6:02
1. 215
ReplyDelete2. 3 @ 165
3. 5:21 Rx (out of order)
4. 3 @ 160
275#3x1
ReplyDelete225# 2x1
225# 2x1
7:58
Goat work m/u 2-3 otm x 10
1. 225#?
ReplyDelete2. 175#
3. 175#
4. 8:04
1. 285
ReplyDelete2. 245
3. 245
4. 6:14
1. 295
ReplyDelete2. 245
3. 245/255
4. 6:40 (Rx w/ 20 lb vest)
1. 305
ReplyDelete2. 245
3. 245
4. 5.38
Got me by a few seconds... I'll be thinking about that next time I'm taking a break.
Delete1. 305#
ReplyDelete2. 245#
3. 225#
4. "black and blue": 4:28 RXed
1. 295
ReplyDelete2. 250
3. 245
4. 5:10 rx
1. 295
ReplyDelete2. 275pr
3. 245/255
4. 6:20ish rx (w/10lb vest)
1. 325#
ReplyDelete2. 255#
3. 235#
4. 5:35
30 mups / 30 cl&j (135#) - 7:31
1) 315
ReplyDelete2) 265
3) 265
4) 5:48
>30 min mobility
305
ReplyDelete255/265
245
4:33 Rxed
I hear you Barousse. And JeffP...you smashed it today, aye!
ReplyDeleteBuilt up to a heavy Snatch Balance-185.
ReplyDeleteBuilt 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!
1) 315#
ReplyDelete2) 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.
Did the sequence with DL: 5x1: 355, 3x3:305
ReplyDelete4). 8:53