Monday, November 5, 2012

Tuesday 11.6.12

Alicia.

1.  Jerk Balance - demo vid.
5x2 climbing

2.  Clean and Jerk
Work up to a heavy single
1 x 2 heavy

3.  Back Squat
work up to a heavy single

4.  For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

32 comments:

  1. Didn't I invent the "heaving jerk balance" at the Oly cert with Sage and EC? HAHA

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  2. Was this intended to be done with 3 seperate bars or one?

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  3. 1. JB: 105/135/165/185/205.... focused on technique.

    2. 1x1: 245, 1x2: 235

    3. 385#

    4. 13:48....Shoulders were giving way during dips, everything else unbroken. Smoked by the 3rd part. Those HRPUs were a hurtful. Ouch.

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  4. Awesome photo! Who is the athlete?

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  5. 1. 155, 175, 195, 215, 235
    2. Skip (time)
    3. 455
    4. 9:15

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  6. 1. 5x2 Jerk Balance

    135-185-205-215-220

    2. Clean and Jerk
    Heavy single-255lb (hit 270 clean failed jerk)
    1x2 heavy-225lb

    3. Back squat heavy single

    330#

    4. For time:
    2 rds:
    3 PCL, 225lb
    10 HSPU
    2 rds:
    6 PCL, 185lb
    20 Ring Dips
    2 rds:
    12 PCL, 135lb
    30 HR Push-ups
    *no rest, one bar, strip it

    9:56

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  7. 1. 65-95-100-105-110 (the globo gym today had a weight belt my size so i tried it out, woweee!! what a difference!!)
    2. C&J 120/ 115&115
    3. Up to 155
    4. 3s@#125/6s@#115/12s@#95 and had to do strict bar dips, no rings - boo.

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    Replies
    1. Oops i should of added 18:39 wod time.

      Delete
  8. 1.135 155 175 185 190
    2. 135 185 195 205 225
    3. 355
    4. Will post WOD time later

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  9. 1. 65, 75, 85, 95, 85
    2. 125#
    3. 185#
    4. 14:16. 120/115/95. Sub hrpu for dips/ shoulder protecting. Thought I had 125# in first set but messed up bar set up.

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  10. 1. 135,155,175,195,195#
    2. 205#
    3. 315#
    4. 19:25 (used 205,175,135#)

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  11. 1. 205,225,245,265,285
    2. 300
    3. 405
    4. 9:57 rx'd
    Shoulder tweaked on HSPU a little bit, had to start kipping.

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    Replies
    1. cleaned 315 pretty easy, but my jerk is at best a work in progress.

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  12. 1. 115/125/135/145/155(1)
    2. 165 then 155
    3. 215- stopped feeling off today
    4. 11:45 rx
    ** feelibg like my gymnastics skills are off

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  13. 1.135/185/215/215/215
    2.255# squat cleaned 280#pr failed jerk. 1x2 @ 255# failed second jerk
    3.315# went for an extreamly agresive jump to 355# for pr big fail!
    still feeling effects from dropping 135 on my head sat during "GRACE"
    4.10:41rx
    did hspu on 45#s w/ ab mat. done with 4rnds in 5 min, hr push ups crushed me

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    Replies
    1. 1. 95/135/155/175/195 first time, stayed light
      2. 245/225
      3. 385
      4. From A cup to C cup in 9:01Rx

      Delete
    2. I don't think Conor meant to reply to Jared's post but what the hell, since he did... (you go where your training partner goes!)

      1. Same as Conor
      2. Same as Conor
      3. 365 (10# PR). Felt good so I figured why not give it a shot
      4. 9:16 Rx

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  14. 1. 155,175,195,205,205
    2. 255 x 1, 240 x 2
    3. 375 PR
    4. 11:14

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  15. 1. 225
    2. 235. 225... Failed at 255 on jerk. Shoulder was tweaky from yesterday couldn't lock it out. And just lack of concentration, business in the cave!
    3. 345
    4. 8:24 RXd

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  16. 1-did not complete time constraints
    2-255/235
    3-355
    4-11:34 rx

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  17. 1. 175,195,215,230,250
    2A. 255#, 275#(f)
    2B. 225#
    3. Skipped bc of tweaked hip
    4. 10.10 rxd. Slipped on last 225# PC rep and coasted the rest of the WOD. Didn't want to risk an injury.

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  18. peach-
    225 never done it worked on form
    245
    425
    13:00 fuckkk did ring dips strict. It ruined me

    Jacqui-
    95
    115 had a lot more with these just not feeling good today
    245
    9: something scaled the weight alot so didn't pay attension to time

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  19. Jerk Balance - 135,185,205,225,245
    Power C&J - 275, 255
    BS - skipped (knee)
    WOD - 11:18 Rx

    Visiting CF Hyperformance this week. Great to see Drew again and receive his coaching tips and happy to meet Derek Frazier as well, thanks for the push!

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    Replies
    1. DUDE!
      Wassup Good to meet you too. Ill check in to BOS on Friday and text you to see if we can WOD.

      Delete
  20. 1. JB 185/205/215/215/215
    2. C&J single 280# PR, 1x2 @ 255#
    3. BS 245#
    4. WOD 11:47

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  21. Working around a tweaked neck
    Clean 3x1 with 265
    Front squat worked up to 295 for 1
    WOD 11:22

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  22. 1) 225#, 225#
    2) 245# x 2
    3) 325#
    4) 11:44 Rx - need a lot of work push ups!!! Anyone have a good program that they like to take control of push ups?

    ReplyDelete