Tuesday, April 23, 2013

Wednesday 4.24.13


1.  "Helen"
3 RFT:
400m run
21 KBS, 53/35
12 Pull ups

2.  Front Squat
5x2, across

3.  Bench Press
5x5, across

4.  Dumbbell Clean and Jerk
5x10, across

41 comments:

  1. Helen - 12:00 2 minutes of that was transition time from basement up an out to run and back.

    205 215 215 225 225 need to increase next time

    3,4 later

    ReplyDelete
    Replies
    1. Bench- 195 195 205 205 215 next time ill try 215 straight.

      Delete
  2. okay so the dumbbell clean and jerk...this is 2 arm right?

    ReplyDelete
  3. 1) 7:48 (unlock and locking gym door took 5-10 secs per round)

    2) 260 across

    3) 200 across

    4) Done

    ReplyDelete
  4. 1) 9:23 sub row for run

    2) 105kg across

    3) 80kg across 5-5-5-5-3

    4) 2x20kg db across

    ReplyDelete
    Replies
    1. rowing helen is painful...9:23 is a great time.

      Delete
    2. rowing helen is painful...9:23 is a great time.

      Delete
  5. 1. 9:30 PR

    2. 295x1, 300x4

    3. Skipped

    4. KB CJs used 16kg. 5x10.

    ReplyDelete
  6. 7:29
    240 across
    200 across
    50 lbs DB 3x10

    ReplyDelete
  7. 2) 264 across

    3) 176/187x3/198(2)

    1) 9.43. Had to go outside to run.

    4! Skipped due to time.

    ReplyDelete
  8. 1.) 10:00

    Unbroken need to push harder on the run...

    2.) 220# across

    3.) 225# across with smith machine

    4.) 35# should have gone heavier but it is what it is

    ReplyDelete
  9. 1. 7:50 not making n e excuses ... but my run IS long by about 10-15 meters
    2. 195 across
    3. 115 across- stayed light cuz these really don't feel to good on my shoulder ... usually next day it hurts .... worked on a narrow grip as well
    4. did these before 3 because someone was using the bench ... 40# across... had to chose 40s or 60s.
    overall kinda blah today... knee and hip are bothering me ... feeling kinda shitty

    ReplyDelete
  10. 1) 8:03 32k KB
    2) 360# across
    3) 245# across
    4) 65# DBs across

    ReplyDelete
  11. 1 - 9:08
    Too slow, need to get properly warm first
    2 - 1*2 @ 110, 4*2 @ 120kg
    1 min rest
    3 - across @ 80kg
    Done using fat gripz for a change up
    4 - done straight after each bench set using 2 * 24kg KBs. 1:30 rest after each set of clean and jerks

    ReplyDelete
  12. 1. 9:46

    2. 275 across

    3. 225 across

    4. 1.5 KB's C&J 5x10

    ReplyDelete
  13. 1- 8:54
    2- 245
    3- 185
    4- Don't have dumbbells so decided to do 5x10 tire flips. Not sure how I it compares to dumbbell clean and jerk but it was tough!

    ReplyDelete
  14. Major tear on hand so switched it up...

    5 x 2 FS @ 275 across
    5 x 5 bench @ 210 (kinda light, 215 220 next time)

    3RFT:
    400m run
    21 thrusters (95)
    400m run
    15 thrusters (95)
    400m run
    9 thrusters (95)

    = 6:52

    OTM x 10
    Odd: 3 paralette deficit (6") hspu x 3
    Even: 20 second airdyne sprint

    Midline:
    3 rounds of:
    10 land mine twist
    10 knee raises w/ 15# DB between feet

    ReplyDelete
  15. AM Session: Went into my local box:
    "DT" 5 RFT @155#
    -12 Deadlifts
    -9 Hang Cleans
    -6 Jerks
    RX'd: 7:43 (18 sec PR)

    1RM Power Clean and Jerk
    -Hit 265#

    PM Session:
    "Helen"
    RX'd 8:59 First time Helen for me.

    Great sessions today!

    ReplyDelete
  16. 1. Hang squat snatches up to 155. Failed at 165.
    2. Filthy Fifty - 18:28. About a 5 min PR from the last time I did this (probably over a year ago).

    ReplyDelete
  17. 1. Helen: 7:45 rxd +15sec PR
    2. 275# across
    3. 225# across
    4. 50# across

    ReplyDelete
  18. 1. Helen: 10:04. Would have been faster if I didn't do it at a regular gym - but, for the circumstances, I am okay with this time :)
    2. Front Squat - 175 Across
    3. Bench - 105 for two rounds, 100 for the last three. Definite Goat.
    4. Used 30s for all five rounds.

    ReplyDelete
  19. Helen: 10:47. PR, but was slow on transitions.
    Front Squat: 185 Across (2nd set was grody, but kept decent form and still got up)
    Bench: 135 Across
    DB C&J: 45 Across

    ReplyDelete
  20. Yesterday's work
    1. Filthy fifty - 26:15. 2 min + PR

    2. Hang Squat Snatch - 155, 155, 165, 175, 185 new PR!
    Most I've ever snatched in any way. Stoked!

    3. Ran out of time.. Maybe later though

    ReplyDelete
    Replies
    1. OTM20: odd 10 handstand shoulder touches, even 10 pistols. Fun

      Delete
    2. That's awesome for the PR Mark!

      Delete
    3. Thanks Ty! Feel like I'm finally making some headway on the snatch.

      Delete
  21. 1. 8:27rx. That was a good one. (Pr) last time: 9:48

    2. 275 kept it light because of my knees

    3. 225. Bench is feeling a little stronger.

    4. 60 damn! Those hurt. Awkward too on my left arm.

    ReplyDelete
  22. Sorry for my lagging of posts -been battling some sickness.

    1. 8:42

    2. 245

    3. 205

    4. First set at 65#, but the movement was sloppy - remaining 4 sets at 60#

    ReplyDelete
  23. 1. 9:36 sub ring rows
    2. 175
    3. 115
    4. 40-40-40-45-45

    ReplyDelete
  24. Different WoD
    AMRAP 8
    15 wallball
    30 DU
    = 6 rnds + 14 DU

    Front squats @115kg

    Bench @70kg ( left elbow feels funny as in about to blow up )

    No DB so did KB, 2 x 24kg / 5 x 10

    ReplyDelete
  25. 1. 7:45

    2. 345

    3. 265

    4. 45's its all i got

    ReplyDelete
  26. 1. 10:28- our 400 m is a lil longer and I'm terrible at running wods
    2. FS- 275 across
    3. Bench- 315,335, 365,365,365
    4. Kb c&j 55 across

    ReplyDelete
  27. This comment has been removed by the author.

    ReplyDelete
  28. 1) 10:25 sub row for run

    2) 105kg across

    3) 80kg across 5-5-5-5-5

    4) 2x20kg db across

    ReplyDelete
  29. No Nancy.
    2) 135# across
    3) 95# across
    4) 30# db

    ReplyDelete