Talayna Fortunato and Emily Friedman,
Team Dirty South
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. Sprints
3 shuttles of: 10 yards and back + 10 yards and back + 20 yards and back + 20 yards and back
2. PULL
5-4-3-2-1 Unbroken Heavy deads, you choose the weight
3. Rowing
5x1000m, 3 min rest between intervals.
SESSION TWO
1. 20 Rep Benchmark
20 Rep Max Jerk
2. METCON
Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch 70/50, alternate hands every :20 interval
1. Sprints
3 shuttles of: 10 yards and back + 10 yards and back + 20 yards and back + 20 yards and back
2. PULL
5-4-3-2-1 Unbroken Heavy deads, you choose the weight
3. Rowing
5x1000m, 3 min rest between intervals.
SESSION TWO
1. 20 Rep Benchmark
20 Rep Max Jerk
2. METCON
Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch 70/50, alternate hands every :20 interval
2014 OPEN ATHLETES
1. METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65
2. EMOMx15
First 5 minutes: 4 Power Snatches - No TnG, work good position off the floor
Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.
Every rep during this 15 minute set, you feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'.
First 5 minutes: 4 Power Snatches - No TnG, work good position off the floor
Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.
Every rep during this 15 minute set, you feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'.
Hi, I'm new to the prog.
ReplyDeleteFor the tabata, it will be 4 min of TTB then 4 mn of BJ etc...? If yes we take rest between 4 mn? Or we continue as a long 16mn metcon ?
Or :20/:10 TTB ; :20/:10 BJ ; :20/:10 row etc...?
You keep going for the full 16min.
DeleteAnd you've got it right on the first part. .. Finish each movement and move to next.
Welcome!!
thank you Willem!
ReplyDeleteOpen Program (day ahead for logistics)
ReplyDelete1) 247 - 54, 78, 57, 58 - used a rack for s2o, rower also ran continuously, so got credit for partial calories each round. Felt good.
2) Done at 115. Can barely feel my thumbs now. Technique felt dialed in though.
Open:
ReplyDelete1. 236. TTBs - 50, BJs - 67, Rowing - 63, S20 - 56.
2. Done at 135. Was a mental fight last 5 minutes.
Ttb 78
ReplyDeleteBj 81
Row 64
S2o 83
50 kg
55kg
60kg
Reg
ReplyDelete1) skipped
2) 5 @ 405, 4 @ 435, 3 @ 475, 2 @ 500, tried 525 (10 under PR) but lost my mojo
3) Done. Fastest was 3:22 slowest was 3:32
Rest this evening
24/6'/205
Regionals.
ReplyDelete1) done all low 12's
2) done in 3.16 at 407. Guess I did this wrong. Used 90% of my 3rm and tried to keep short rest intervals. Felt really heavy today. I'm feeling yesterday in my legs.
3) skipped and opted for a 1rm box jump instead. 44" need to work in my explosiveness and power more than my endurance right now.
Rest later today.
Regionals Part 2:
Delete1) 143 (17reps). Picked it up and did the last 3. Jerks are feeling better but I am still weak on the overhead movements.
2) 244reps. Had some clock issues during the workout that distracted me a few times from really staying focused. Still a good workout though.
Also I messed up this morning and only did 10m and 20m shuttles. No second 20m set each round. Guess I miss read that one.
DeleteRegionals:
ReplyDelete1) sprints - done
2) DLs - 405/415/415/405/405 (lots of back rounding so I scaled back)
3) rows - 1:49/1:52/1:52/1:53/1:53
4) 20rm - 185
5) tabata stuff - did ttb, but then outta time.
Had a new training partner join me today! Rough week to jump into CompWod for the first time. Lol.
DeleteJoe I assume you did 500m row instead of 1000m?
Deleteno, sorry, those were the 500m split avg's for each 1k row.
DeleteOpen
ReplyDelete1) 62/81/54/46 = 243
2) completed @ 95#
Open
ReplyDelete2. Done @60 kg (low back fried !!!!!)
1. 65 TTB / 81 BJ / 54 Cal / 79 S2O
Total 279
OPEN:
ReplyDelete1) 304 Rx. (75, 84, 50, 95)
2) done at 145# across.
Open/Masters:
ReplyDelete5'8"/180/44
Reverse order
1. 115 lbs. Technique was great for once.
2. 266 Rx. 62, 80, 60, 64
Masters 47
ReplyDelete1. T2B 70/BJ 80/ Row 63/S2OH 66 = 279
2. Rx'd 60kg
Open
ReplyDelete274rx
Did airdyne sprints instead
ReplyDeleteHad planned to do them in skates on the pond but woke up to a blizzard
Deadlift: 405x5, 435x 4, 455 x 3, 465x 2, 485x1 (f)
Hit the row with the afternoon session
Did open snatch work because I missed them yesterday
DeleteFirst 5: 165
The rest 155
Wod: lost count but a lot lol sorry guys
20 rep jerk 185 pretty comfortably
Did the metcon from last night cause I had to leave the box last night due to emergency. Made up for it this morning at 5:15 with todays session 1. Time was 13.47 Rx
ReplyDeleteBW-152
1. Sprints (1) :24 (2) :24 (3) :23
2. Deads went 255 across all unbroken
3.only did 3x1000 Body was gased due to the metcon this morning.
(1) 4.19 (2) 4.22 (3) I emptied my tank and got 3.59 >rowing hurts<
Doing session II this afternoon with my homie Brent Kakwitch
did session 1 with last nights metcon this morning
DeleteSession II:
1: 95# jerk (shoulders are toasted from this a.m.)
2.T2B (64)
Box Jumps (72) "game standards"
Row4Cal (47)
DB 1-arm snatch (39) 53#
1. Metcon 238 (opens s2o)
ReplyDelete2. Snatch first 3mins 85#, the rest of the time 95#
Regional:
ReplyDeleteForgot to post mecton from yesterday: #115 for the 20's- 7:40- that was horrible. smoked me.
Today's
Shuttle run I miss read this did 10 and back+20 and back so I did 6 of these. 11,11,10,11,10,10 seconds
Deadlift 5-1UB- 405,435,465,500,575- Video is on my facebook if yall want to check it out...
Row- over lunch break
Tabata and press- after work
Nice man!!
Delete#antininjasquad
That is a strong ass deadlift. Nice work man!
DeleteThanks fellas, enjoy those much more than that body weight shit:) its like chasing chickens keeping up with the ninjas!!!!
DeleteLunch Row plus Push Press
DeleteRowed with a buddy so we went 3 min on 3 min off, max distance in meters...
Averaged 877 meters across....
Changed the Jerk a bit to a push press.
20 rep -135
1 min rest
10 reps- 165
1 min rest
5 reps- 205.
Shoulders felt good should have gone a little heavier.. Legs are toast!!!!
limited supplies at home for tabata..so I hit Airdyne no clue on cals since the ting is older then me, 2 rope climbs every :20, and TTB 10,10,8,8,7,6,6,5-- those went out quick...
DeleteRegionals:
ReplyDelete1: 27:09/26:91/26:44....didn't kill myself on these...wen't fast, but not breakneck speed.
2: 365X5 / 385X4/3/2/1....took plenty of rest but didn't linger
3: 3:15/3:24/3:28/3:28/3:29.....this sucked way more than last time....for whatever reason times weren't bad comparatively though.
rest later
20RM: 195X16....that was last 20rm jerk...thought I could pull it out again tired. Must have had a bottle of weaksauce for lunch.
Deletettb: 70..missed a round due to rip repair on round three and fell off on reps after
bj: 97
row: 54
db sn: 57
TOTAL: 278....stupid rip killed my rep count
Did 24" box....didn't know what was RX so guessed.
DeleteOpen Masters F48/5'8"/145#
ReplyDelete1. 220 (48, 80, 43cals, 10@40#DB, 39@50#DB)
2. EMOM15: feet glued to the ground snatches: 1st 2 minutes 55#, remainder @ 65#
1. 255
ReplyDelete2. Done 10 min 135lb
Open
ReplyDelete1.) 68/92/52/80...292 total.
2.) Done at #135 across, loved this it helped a lot
Ope Masters
ReplyDelete1. 272 rx
60 ttb/82 bj/38 row/92 s2o
2. 85# across
Regionals
ReplyDelete1. Deadlifts- 315,345,365,385×2. Did w/o a belt.
2. Jerks 20RM- 155lbs. Have maybe 165 or 170 in me.
3. Metcon- 248 reps. Did KB snatches instead of DB. Those suck at 70lbs.
Rowing later.
1.) :35, :30, :32
ReplyDelete-getting a late start today
Delete2.) 275x5 295x4 305x3 315x2 325x1
Metcon-224 reps
TTB-11-10-6-6-5-3-5-6
Box Jumps (used the 24")-11-9-9-10-11-11-11-9
Row- this was a mess. Missed an interval then jumped in late. 45 cal total.
Snatch 50# DB-5 right 5 left 5 right 5 left 6 right 6 left 6 right 8 left.
Did the 1000m rows after the metcon: 4:07, 4:11, 4:18, then ran 1100 meters x2 for the last 2 rows because the class needed the rowers. I wasn't mad about it.
Open:
ReplyDelete1. 55 ttb/50 bj/50 cal/ 47 s2oh = 202... I see a glaring difference between mine and everyone elses, bj's should've been WAY more!! ugh!!
2. started @ #121, form was not holding after rd 7, went down to #110 and finished it off.
1. metcon 238 (s2oopens)
ReplyDelete2. first 3 sets at 85#, the remainder at 95#
Regionals/Masters
ReplyDelete1) done
2) 375,405,405,405,425. Need a barbell with longer ends, or kg plates. My awesome girlfriend came up with the idea of strapping the plates together for my last one. It worked!
3) 5x1000m; 1- 3:26.3(23s/m) 2- 3:26.6(23s/m) 3- 3:26.3(24s/m) 4- 3:26.6(23s/m) 5- 3:28.2(25s/m).
4) 175#, took all my small change!
5) T2B, 77.
BJ, 89.
Row, 65.
One arm db snatch @ 70, 44
Total; 275.
Open
ReplyDeleteBrutal combination between yesterday and today! I feel really good/not so good, if you know what I mean?
1. TTB - 70
BJ - 105
Cal - 62
S2O - 80
Total = 317
2. 155# (a little modified since we were short on time...)
All in one session
ReplyDelete1. all under 24 sec
2. 100 / 105 / 110 / 120 / 130 kg
3. Sub with 5 x 3 min and 30 sec Mid Row with 52 kg, not letting the weight drop, grip and forearms gone!!!
4. Tried 65 kg first and done 15 reps, next time I'll start with 60 kg
5. Tried to be constant
TTB 8 reps each set = 64
BJ 8 reps each set (except third where I've done 10) = 66
Sub Row with SDLHP 20 kg bar, 14 reps each set = 112
32 kg DB Snatch, first two 6 reps, then rest 4 reps = 36
Total: 278
Open:
ReplyDelete312 Total (somewhere between 308-320, brain was getting scrambled in later rounds of ea)
Satches at 155, certainly could have gone heavier but I was fried after the quadbata
20 Rep Max Jerk
ReplyDelete175lbs- Failed on 16th Rep...(previous was 155lbs in October.)
METCON (Open format)
Total Reps - 291
(I struggle with Tabata cause I always leave gas in the tank, I had more in me, especially on box jumps and STOH... Should have been between 310-320 on this)
TTB - 70
BJ - 80
ROW - 60
STOH - 81
SNATCH
Min 1-3 @ 115lbs
MIN 4-6 @ 125lbs
MIN 7-15 @135lbs
Technique felt amazing, no misses and was fast under the bar. Could have gone heavier but really wanted to dial in technique and keep my feet planted. Very happy with snatches today
Open (Mix of workouts)
ReplyDeleteWall Ball Shots (from yesterday)
3:45 unbroken
Tabata
244 Total Reps (Felt great during workout; knowing total score now, I wish I would have pushed a few more reps out each set)
Row
5 x 1000m
1) 3:52.4
2) 3:54.4
3) 3:50.2
4) 3:49.6
5) 3:49.7
Open/Masters
ReplyDeleteMetcon: total: 269, 57 TTB, 73 BJ, 70 row, 69 SHO (smoked after the row!)
Snatch 15 x 4 OTM: at 115
Nice job Peter! You got me today. That is an epic rowing number.
DeleteThanks Michael, yes we are dead even in so many things, great to push each other!
DeleteYea seriously. You kill on that rower Peter. Great last name by the way :)
DeleteI chase both of you guys.. you usually kick my ass, but it keeps me trying! Inspiring, both of you. Best of luck in the Open!
sprints- done ... fun training with the CFNE beasts& ninjas! no times just raced each other
ReplyDelete1. deadlifts - 295/305/315/325/330
10 Kipping ring dips between each set
2. rows- goal was all sub 4... barely made it... but I made it!lol
3:49.9/3:52.2/3:56.7/3:57.3/3:57.3
these felt so hard!
4. push jerk 3 attempts @145 14/14/15 just didn't have it... I've gotten 135# before so tried to go up... ah well next time :)
5. Tabata
281 with dumbbell snatches
TTB were the only real struggle on this one ... they went away fast
Cheryl, please specify who the beasts were and the ninjas.
DeleteThank you
Open-
ReplyDelete1. 61/82/57/70=270- GS on bj
2. 145#
Open
ReplyDeleteTabata - 233 reps
snatch - first set at 40kg, second at 60, rest at 50kg.
1. Done, no timer.
ReplyDelete2. Stayed at 405# for all sets. Still dealing with low back issues.
3. Low back was locking up so did class WOD instead of rowing today. Frustrated, going to get the back checked out tmrw.
Afternoon:
4.) 185#
5.) 283Rx (Had to be careful on the Rows and Snatches with this one, again due to the back).
am:
ReplyDelete1, shuttles done: best :24
2. 405x5, 425,4,435x3,455x2,455x1. felt strong on this today.
3. rowing tonight.
pm:
20rm: 225#x10 no excuses. the bitch in my heart was too great.
tabata: 272 reps. thought i could get 300. i did the ole come out hot as hell and stay hot strategy, guess that wasnt ideal haha
also did mainsite today
7min amrap:
5 box jumps(30")
j3 cleans (225#)
9 rounds+5 box jumps
Dex I almost did the mainsite WOD today too, but then remember tomorrow involves plenty of cleans haha. Solid work man. I know it says clean on mainsite but did you do squat or Power ?
Deleteallll power. legs wanted no part of squat anything haha
Deleterowing:
Delete1: 3:11
2. 3:23
3. 3:19
4. 3:31
5. 3:18
my poor, poor ass is on fire.
Only time for 1 session today.
ReplyDelete1. Shuttles done. However, it was was really muddy outside today from warmer temps and melting snow, so we did 8 + 16 out inside the gym. Best was 22.ish. Legs were smoked from yesterday, couldn't for the life of me get the jets moving.
2. 365x5, 385x4, 405x3, 425x2, 455x1 (10# PR on really wrecked legs, happy with that)
3. 261. Feel good about this, rowing wasn't super great today due to fatigue in the legs, but happy with everything else, really consistent across the board.
May try to get back into the gym tonight and get some rowing in, we'll see if my taxes allow me to do that. Being self employed sucks at times.
Open
ReplyDelete1. 67/71/50/55 = 243
2. 95#
Mixer Regionals & Open
ReplyDelete1: 5-4-3-2-1 Dead Lift
Went for a 5 RM PR today and nailed it. Rest of the reps I did at same weight. 5 reps @ 440 (200 kg PR)
4-3-2-1 @ 375 (170 kg)
Open Metcon:
In different order.
S2O: 80 reps
ROW: 60 cal
TTB: 66 reps
BJ: 50 reps. Still doesn't work as I want to :-( BIG disappointment on the BJ.
3: EMOM snatch.
First 5 min @ 115
Second 5 min @ 115
Third 5 min @ 115
Kind of light but tried to stay smooth on every set. Took around 15-18 seconds to make it through every set of 4. Nice workout :-)
Open
ReplyDeletereverse order
2) snatch work-165# across
1) metcon- 298 reps (74,80,64,80)
definitely could have got more bj and s2o but gym did same work out but score was based on your lowest rep output per movement so tried to keep reps steady and not blow it out in any of the sets
Open Metcon - 287
ReplyDeleteGot some shoulder/back issues I'm trying to recover from
Rows - btwn 3:40-3:53 hate rowing
ReplyDeleteDeads- 5,4 and 3 @ 365 2@405 1@425 tried to keep it light today but these were super easy shoulda done more
Jerks - 185 push jerked all of them prob coulda done a little more
Metcon - 228 reps . Don't have 70 lb dumbells so we used a barbell with 70lbs lol real different but fun
OPEN
ReplyDelete1) 264 reps. Not my day.
2) 165# across. Really happy with how I feel with my 165# snatch. Almost cried though haha
That's because you murdered yesterday haha
DeleteYou mean : "i screamed a lot"
DeleteOPEN
ReplyDelete1- 293 reps rx
2- across at 135# it was really easy but didn't want to push too hard feeling kinda sick with a runny nose.
Focused on speed and mechanics. 4 touch and go took me about 7 sec
Delete-5x1000 row
ReplyDelete-12 minute snatch emom (did not see it was 15 until now im an idiot) 165 first 8 minutes and 145 last four minutes touch and go
-tabata:
T2B:79
BJ:96
ROW:55
S2O:84
Open
ReplyDelete1. 267 Rx
2. Went light and used 65# the whole time.
Open
ReplyDelete1) 55/55/58/71=239 65#
2) do to back injury only used 35# ans went from hang position
Masters
ReplyDelete1. Sprints done
2. DL 365(5), 375(1), 355(3),365(2), 385(1)
3. Row 5x1000 3:45, 3:44, 3:44, 3:46, 3:51
4. 20 rep max jerks 145
5. Tabata T2B 70, BJ 90, Cal row 45, DB snatches 39.... total 244rx
Had a dog fight with some big goats today.
Open
ReplyDelete1) 278 Rx - 58/96/59/65 Games standard with 24" box.
2) First 8 minutes used 95# last 7 minutes used 115#
Open
ReplyDelete1. 66/68/60/85 = 279 total
2. Done with 115#. Shoulda prob used 135, but it was great technique work.
Open
ReplyDeletereverse order
2) snatch work-135# across
1) metcon- 303 reps (77,80,66,80)
Like Jake, gym did same work out but score was based on your lowest rep output per movement so tried to keep reps steady and not blow it out in any of the sets
Out of order due to equip access.
ReplyDelete1. Stupid ice+snow
2. 405# 415# 415# 425# 435# came out a little too heavy on x5
4. 155#, early Sept did this for 17 so ill take it but 165# in sights.
5. 53/88/54/42. Total 237 AirDyne cals. 24" GS BJ. 70# KB snatch. Lost reps on TTB but getting better.
3. Access to rower in evening 3:31.7 3:31.2 3:31.3 3:32.6 3:31.1. went for consistency but that might have been wrong decision
Regionals work.
ReplyDeleteDeadlifts worked up to 415x2. Back feels shot
20 rep jerk 155x20
Metcon 250rx. Only 64 box jumps, Did box jumps on to my bench press bench.. Got a little sketchy. Need to buy a box.
Open 2014
ReplyDelete1. Metcon tabata : 306 rx
T2b : 78
BJ : 96
Row : 65
S2oh : 67
2. Emom x 15 : 155# across . Really happy with that. Technique was good and i was fast.
2014 Regional & Games:
ReplyDeleteSession One:
1. Done. No timer.
2. 225#, 275#, 315#, 345#, 395#.
3. 3:31, 3:34, 3:33, 3:41, 3:42.
Session Two:
Delete4. 115#. Probably had 125#-135# in me.
5. TTB: 51
BJ: 74
Row: 54
Snatch: 53 (53# KB)
Total: 232
This comment has been removed by the author.
ReplyDeleteRegionals/ Games
ReplyDelete1) done
2) 510,515,515,520,520.
3) 5x1000m; 20.2 mins
4) 225
5) T2B, 65.
BJ, 86
Row, Skipped
My 4th cross fit session.
This session and programming is simply amazing. I have never felt so better or more worked out than I have the past few days.
Thanks for the great sessions. Ill be sticking to your programming.
Open/Masters 48
ReplyDelete1) 50/73/61/43=227 Rx.
2) 80# for 8 rounds 95# for last 7.
did session 1 with last nights metcon this morning
ReplyDeleteSession II:
1: 95# jerk (shoulders are toasted from this a.m.)
2.T2B (64)
Box Jumps (72) "game standards"
Row4Cal (47)
DB 1-arm snatch (39) 53#
5'6"/165/Southeast
ReplyDeleteOpen Tabata: 294 typical should've could've would've effort, need to work on that mental part
Snatch EMOM: 135# across. Focused on speed and technique, cycles felt light and fast, kept 8 seconds for the last 5 minutes on the TnG. Awesome drill, another great programming job.
Only had enough time between classes to hit met-con. 255 reps w/60lb dumbbell it was that or 80. TTB 59(my grip always dies fast wtf) BJ 79 row 59 snatch 58
ReplyDeleteOpen:
ReplyDeleteDidn't have time for metcon. Will make up tomorrow if have time
Rowed 3x1000m with 3 min rest
2) 15 min emom: 135 across. Just wanted to focus on good form and technique. Easing the shoulder a lil bit. All reps felt good
Make up before class. 8 min EMOM: 3 muscle ups, 30 dubs
"9rds exactly"
2. PULL
ReplyDelete405x5, 435x4, 455 wasn't moving, cns is still zapped from this past weekend
SESSION TWO
1. 20 Rep Benchmark
20 Rep Max Jerk- 185x12, tried back rack, no advantage...might have made it worse.
2. METCON
TTB-54
BJ-82
Row- 56 (lost an entire round, user error)
1 arm snatch- 50
Open
ReplyDeleteTabata
T2B - 62
Box jumps - 72
Cal Row - 54 (lost entire round here writing score and adjusting straps after wife)
S2O - 57
240 total. individual numbers might be off by 1 or 2, don't remember exactly.
Regionals
ReplyDelete1. shuttles
2. 275 lb across
3. 3:58 -4:00 pace for all
afternoon
1. 115lb
2. 45/106/47/52 so 250 reps
OPEN
ReplyDelete1. TTB 59/BJ 74/Row 60/S2O 65 = 258
2. EMOM 15 Power Snatch w/ 115# Rx
... little conservative on the TTB and BJ ...
Been following for a while and just lurking - figure it's time to join the cool kids and start posting.
ReplyDeleteOpen:
1. TTB-57, BJ-102, Row-61, S2O-70 = 290.
Started w/BJ due to working in a group which made TTB horrible
2. Done at 115 - finally experiencing that "weightless" feeling a little
Back at it! Although at much lighter weights for a bit, with the Open coming I don't want a setback
ReplyDeleteReg.
1. Skipped, didn't have the space and it was slippery and wet outside.
2. 225-255-275-295-315, no where near my normal numbers but it was the first time I picked up a barbell that had more than 135# on it in quite a while.
3. Had a basketball game so skipped.
4. 115#. This was light and easy but working on keeping the core engaged. Before my back tweak my PR was 150.
5. Lost count on this. I wrote down I was at 150 total reps on the 5th round of rowing. Guessing I got in the 220 range, I averaged 5 on the snatch my partner said. It was tough though. First workout where I could push in a while and I definitely crashed during the row
Open
ReplyDelete1. tabata - 218 (58/68/58/34)
2. snatches at 95#
This comment has been removed by the author.
ReplyDeleteTabata
DeleteT2B 72
Box jumps 74
Row 42
S2O 60
= 248
Snatches at 85#
Open:
ReplyDeleteDid partner wod with my 530 class cuz they needed an extra partner. Then did this with one of my elite high school athletes. 247. not too bad. ttb dwindled off and box jumps got way harder than I thought for some reason. Good burner. Did snatches yesterday. Resting tomorrow then hitting that open-ish 12 minute one on Friday. Should be an accurate test.
A day behind...
ReplyDelete1. Sprints
Skipped
2. 5-4-3-2-1 Unbroken Heavy deads, you choose the weight
5 @ 225#
4 @ 245#
3 @ 265#
2 @ 285#
1 @ 300# finnnnnnally broke the 300# club... felt good and was even using the men's bar!
3. Rowing 2x1000m, 3 min rest between intervals... only did 2 sets
4. 20 Rep Max Jerk @ 115#... only got 16
5. METCON
Did gym's Olympics WOD... 7 min AMRAP of:
Snatches @ 75/55
Burpee over bar
Box Jumps
Ascending 2-4-6-etc
Did this one on Tuesday night, after a LATE night of coaching.. Right around 11PM. Lower back was bothering me, so just did tabata and called it a night.
ReplyDelete75 TTB
84 Box Jumps
67 Calories
61 S2OH - Was DEAD at this point.
Open
ReplyDelete1. 323 reps
TTB: 71
BJ: 103 - games standards
Row: 64 cals
S2O: 85
2. Done at 135, across. Kept feet on floor.