"If your coach cannot explain to you the reason for doing a workout then you need a new coach."
Training:
part 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Clean Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min
rest 6+ hours
part 2:
4 sets @ 95-100%:
AMRAP touch and go DB Clean and Press in 30 sec - 55/35#/h
AMRAP Box Jumps - 24/20" in 30 sec
AMRAP KBS - 1.5/1 pd in 30 sec
AMRAP Burpees in 30 sec
Rest 6 min
post loads, notes and reps to comments
"...well, if folks can't have it anymore, we'll name it something different"
Coach,
ReplyDeleteMy gym is hosting FGB this weekend (1 week early of everyone else) being 2 weeks out from the USAW/CF comp do you think I should do it or do something a little lighter intensity and volume?
I'm doing one of Greg E's O-Lift program from here on out to peak on the 2nd but I'll probably stick close with your metcons
Thanks,
Michael
michael, depends on your goals...but remember it only takes one hard session drop the CNS off the bus for weeks on end...
ReplyDeleteFinally made up the Saturday test workout.
ReplyDelete1rm snatch - 84kg
Met-con - 6 rounds plus 2 cleans = 254
Score - 338
Was a 10lb PR on the snatch, thrilled with that number. Effort was smooth too, no press.
Metcon was a little disappointing, looking at it thought 7-8 rounds was do-able. That's what I get for being cocky.
This comment has been removed by the author.
ReplyDeleteFor the Metcon - is it a continuously running clock, or there 10 seconds rest in between movements?
ReplyDelete@Paul Klein -
ReplyDeleteI saw your post, but by the time I got home to reply, it was late. Figured I leave it here for you.
Re: ACL...
I up the Omega 3 on squat days from 7.5g to about 10g and ice after almost every squat heavy workout (squats, oly, wall balls). I try to get 30 mins on the surgical and 15 on the other to manage inflammation. Switching to Paleo made a huge difference with the inflamm.
Another thing I do is use Trigger Point Therapy's QuadRoller and ball before and after workouts. Regular foam rollers were not dense enough or shaped right for my quads. Lots of work on quads, IT, and VMO where I'm prone to tighten.
Finally, lots of stretching of hamstrings, piriformis, external hip rotators, quads and hip flexors is vital. Crappy stretching equals pain for me, so I do it before bed probably 5 nights a week. this is on top of targeted mobility work done post-WOD.
Hope this helps,
Brandon
A: 60,65,75,80kg x2
ReplyDeleteB: 100kg
C: 50kg
Soren
A. 66, 72, 77, 82kg
ReplyDeleteB. All @ 110Kg
C. All @ 48kg
Dawn Patrol checking in...
ReplyDeleteA. (155x2/165x2/175x1/180x1)x2
B. 245x2/245x2/245x2
C. 120x3/120x3/120x3/120x3
Congrats FunBobby! I've been following your comments on Facebook and it looks like you've got a great community up there!
2011 will be an exciting year as more Dawgs open up their boxes.
Part 2:
ReplyDeleteC&P with 2x25kg DB: 8,8,9,9
BJ: 14,20,21,18
Swings: 14,15,14,15
Burpees: 12,12,12,13
Fun, those DB were flying all over the place in the first round.
I can recommend to practise them a bit more before commencing
Had a nice constant taste of chicken from 3½ hours earlier all through the 4 rounds!
Soren
A. (175x2, 185x2, 195x1, 210x1)x2
ReplyDeleteB. 275, 295, 295
C. 115 for all sets
Did full cleans for part A. Felt pretty good, used to power cleans though still.
A. 135,145,155,165
ReplyDeleteB. 205,215,215
C. 95 all sets
OPT,
ReplyDeleteWe are joining a few other boxes here in Charlotte for the FGB event on the 25th. However, me and one of my coaches(Krazy) have been following the current cycle and definately want to take part in the Challenge on that weekend. Is it possible to do the workouts on Sunday. If so, I think there are a few other guys in the area following the program and would be more than happy to be one of the hosts for the comp.
@Steve,
ReplyDeleteI'm in the Charlotte area. If you are able to host the OPT comp I would love to be able to compete with other people. Please let me know
pcklein@yahoo.com
A)165/175/185/200x2
ReplyDeleteB)255
C)135
Was drug to a spin class yesterday by the wife. Quads a little fatigued in the bottom of the movements, mostly A and C.
@steve, Krazy, et al:
ReplyDeleteLast year FGBIV was also the same weekend as our first Big Dawg Challenge and coach included that workout into the overall challenge. I'm not saying I know what Coach is planning on doing, but that was the case last year...
A. 67, 72, 77, 82
ReplyDeleteB. 80kg x2 sets (shut it down after 2, wrist still hurting)
C. Subbed front squat 1.1.1 - 185#, 205#, 225#
Part 1, kept it light
ReplyDeleteA. 175, 190, 205, 220
B. 315x3
C. 135
A.M.
ReplyDeleteA. 160/170/185/200
B. 250/260/270
C. 120x4
Part 1
ReplyDeleteA: 160, 170, 185, 195
B: 275
C: 105
Notes:
Full cleans for first set then power for second, felt good. Jerks felt fast. Clean pulls were heavy but fast. Sn. Bal. still kinda shakey, don't know why, maybe not concentrating enough on active shoulders.
Part 1:
ReplyDeleteA. 205/215/235/245
B. 315
C. 165
Hello all,
ReplyDeleteFirst time posting, so I'll give you a bit of my history. I'm a 38 year old optometrist from Calgary with four kids 10,8,6,4. I started crossfit 9 months ago following my wife Sharon's lead. She is a new trainer who some of you have met at the certification, nutrition, and programming courses over the past few months with OPT. She works at crossfit natural high in Okotoks where the regionals were held this year.
When I started crossfit in Jan, I also changed my diet to Paleo and under the guidance of my coach Geoff Aucoin I went from 14% body fat to 7% and added a bit of lean muscle mass. He is very good and knows his shit. I would recommend him to anyone who needs advice. I played volleyball in university and still play basketball and golf but Geoff says that doesn't qualify as a sport. I had never "worked out" before Jan. With volleyball we did jump training, box jumps, push ups, sit ups, burpees, sprints etc, but no weights. My first attempts at snatch or clean and jerk were 3 months ago so I am still a complete novice on those as well as all other power lifting techniques.
90% of my workouts are done at a GlOBO gym (Don't drop the weights) at 7 AM where at 38 I am the youngest guy by 40 years. Occasionaly I can get down to the Okotoks box for a workout that requires GHD, ropes, tires and other stuff not available at my gym.
My schedule precludes me from working out on Monday and Wednesday but I game for the other five. My goal is to try to stick with you all and see where I need the most help, and then go back to my coach from time to time to address those deficiencies.
I'll probably have alot of questions so any and all advice would be appreciated.
Enough talk
Part 1
Don't know C&J 1RM therefore estimated
A 125,135,145,155#
B 190
C 115#
10 min break (no time later in day)
Part 2
DB C&P 55#/h 8,8,8,8
24" Box Jump 22,23,22,22
55 #DB swings 13,14,14,13
Burpees 13,13,13,14
take it EZ~
did part 2 only @ OPT 7AM
ReplyDeletehard to remember numbers but generally 12 to 15/movement
Lots of work ahead. Looking forward to working hard & getting back to July levels. Thanks for the help today Sean G.
Congrat's Fun Bobby
Welcome Kent!
ReplyDeleteA. 125,135,140,150
ReplyDeleteB. 150,170,190
C. 85#
This should solve everything
ReplyDeletehttp://news.yahoo.com/s/ap/20100914/ap_on_bi_ge/us_corn_syrup_image;_ylt=AnJ0H5GxP2BDq3KOWWJZSaas0NUE;_ylu=X3oDMTJnYjAwMG81BGFzc2V0A2FwLzIwMTAwOTE0L3VzX2Nvcm5fc3lydXBfaW1hZ2UEcG9zAzQEc2VjA3luX21vc3RfcG9wdWxhcgRzbGsDY29ybnN5cnVwcHJv
A.150-160-170-185 all squat clean and split jerk
ReplyDeleteB.3x2@220
C.4x3@125
Part 1.
ReplyDeleteA. 175/190/202/216
*only power cleans, my knees need a break... split feels unstable because of my base being a bit banged up
B. 305
*fast past the knees but pretty slow in the first pull
C. 160 for all sets
Kent, Geoff is a beast, you're in good hands! Welcome to the blog!
ReplyDeleteA) (125x2, 135x2, 145x1, 155x1) x 2
ReplyDeleteB) 245, 255, 265
C) 90 for all, got faster in subsequent sets. Whoo!
steve, the sunday is good
ReplyDeletedave, no FGB in there this year
M.28.6'4".225lbs
ReplyDeletea day behind.
Yesterday's wod:
a. Rx'd weights based on 209 pr (62kg, 67kg, 72kg, 77kg)
b. 220, 231, 242
c. 345*2, 355*1
effed up on c. Thought it was 2*2. got both on first set but failed on second on second set. Working off a pretty old lowbar pr. This was prob above 90% of my highbar 1rm now.
Back is pretty smoked. Hoping it feels better by tomorrow. If not, might need to back off a bit.
for part 2, is the clean and press a squat clean or power clean and thruster or pushpress?
ReplyDeleteOPT,
ReplyDeleteSounds good, thanks.
I will post the time we will meet up next week. I've got Paul's email but if anyone has any questions or needs directions, shoot me an email at steve@crossfitvitality.com
A. (165x2/175x2/190x1/200x1)x2
ReplyDeleteB. 300x2/275x2/300x2
C. 125x3/125x3/125x3/125x3
Rested/coached for 1 hour
DB C&P 55#/h 13,9,10,8
24" Box Jump 24,20,21,21
55# KBS 15,13,13,13
Burpees 12,11,9,9
Only did Part II b/c neck and shoulder still hurt in the jerk position.
ReplyDeleteClean/press(did power clean/push press): 8,8,9,10
Box Jump (25"): 14,17,18,18
KBS: 13,13,13,13
Burpees: 13,12,13,14
Hard but felt good. Right amount of recovery time to keep pushing hard. Fell on the first set of BJ.
Timer had no noise so I had to keep looking up to see when to stop. Think I could have squeezed out a couple more.
a:150-160-175-185
ReplyDeleteb:225
c:155-165-165-165
can not make it back to gym tonight so did 2 rounds of metcon with 3 min break in btw
A. 105, 115, 125, 135, 115, 125, 135, 140 (failed at Jerk x2)
ReplyDeleteB 140, 150, 160
C. 95, 95, 105 , 105
Pt 2 immediately after
i wasnt sure what it meant by "clean and press" so i ended up doing a squat clean into a thruster for round 1 but it felt too slow, so the next 3 rounds were a DB power clean into a push press which felt more fitting ...?...
Clean & Press: 7, 9, 10, 8
Box Jumps: 15, 14, 12, 13
KBS: 12, 13, 12, 10
Burpee: 9, 9, 7, 8
pt 1
ReplyDeleteA. 105/115/125/130
B. 135/145/155
C. 65/65/75/75
pt 2
did have anyone counting so this is from what i can remember about what each set was at...
db C &J: 9-11
BJ: 20-22
Kbs:20-23
Burpees: 11-12
I knew lightning wouldn't strike twice.
ReplyDeleteA. 48 kg, 52, 56, 60
ReplyDeleteB. 60 kg, 60, 65
C. 25 kg, 25, 27, 27
Squat clean felt a lot better today. Starting to get a hang of the clean high pulls. Really enjoyed the snatch balance at 60%, got better each set.
No part 2 today, going to my first gymnastics class today, which I am pretty pumped for.
Taking today as a rest day simply to put myself back a day. I just can't follow the programming with my schedule if I won't know a double is coming at least the night before.
ReplyDeleteThis comment has been removed by the author.
ReplyDeletePart2:
ReplyDelete9,20,14,12 55lb kbs
9,21,15,13
10,21,15,13
10,21,15,13
A.
ReplyDelete(150/160/170/180),155/165/175/185)
B. 185, 195, 205
C. 115x3 x 4
External rotator work
PM:
ReplyDeletethe only dumbbells I had were adjustable standard ones, so I turned them into fatbar db's because I never used them so that made it a little more interesting. Did them power clean and strict press.
clean&press-7/7/7/7
box jump-21/21/25/25
kbs-14/15/15/16
burpee-12/12/12/13
part 1;
ReplyDeleteA: 68kgx2/73kgx2/78kgx1/83kgx1 for 2 sets
B: 115kg/120kg/125kg
C: 64kgx3x4
A. (165,175,195,205) x 2
ReplyDeleteB. 275,285,295
C. 115 X 4
Part A was w/ full squat cleans.
Part 2:
ReplyDeleteC&P :10, 11, 12, 13
BJ: 18, 20, 22, 24
KBS: 16, 16, 17, 18
BP: 10, 11, 11, 11
Total: 240 reps
Then: rest 15 secs, sprint to the truck, get dressed en route to code, amrap 20 mins chest compressions in a hot small living room with 10 guys working. I think I lost about 2lbs of water on that call, and pretty sure the medics think I am the most out of shape person on the job. Nothing like working out at the firehall.
Also, clearly didn't give 95-100% on first few rounds as I increased totals on every round.
Coach,
ReplyDeleteWhats your email? I have a couple questions to ask you.
Thanks
Part II
ReplyDeleteC&P (60# DB): 8/10/9/11
Box Jumps: 26/28/29/29
KBS: 18/19/19/18
Burpees: 15/15/15/15
Great WOD, crushed me pretty good. I didn't have 55# DB's. I looked at the guy I was with and knew we had no choice but to go up to 60s instead of down to 50s. I hate it when that happens...
Yesterday's wod
ReplyDeleteA. 115x2, 125x2, 135x2, 140x1] x2
B. 205, 210, 215
C. 365
Snatches felt good and light today. Did full squat snatches.
Snatch pulls felt better today.
Back squats felt a little off, lower back has been on/off lately.
am(7am)
ReplyDeleteA)(170x2/180x2/192x1/204x1)x2
B)257
C)110
pm(3pm)
9/8/7/7
18/16/12/13
16/15/12/11
10/10/8/9
A. 155,165,176,188 x 2
ReplyDeleteB. 215
C. 75,75, 85,85
part 2
9,9,9,8 power clean push press
15,17,17,18
15,15,15,14
13,13,11,11
PT1
ReplyDeleteA.145/155/165/175
B.225 all sets
C.120 all sets
PT2
RD1 43
RD2 49
RD3 47
RD4 48
Part 1
ReplyDeleteA. 160/170/185/195
B. 255/265/265
C. 115x4
Everything felt great today.
Brandon
A.M.
ReplyDeleteA:(155#165,180,190)
(165,175,185,195) (all squat)
B: 250#,250,250
C: 135*4
P.M. (3hrs after)
DB Squat Cleans to press = 8,8,8,7
28" Box Jumps = 13,17,17,16
KBS 1.5 = 15,16,15,14
Burpees = 14,14,13,14
A.M was a really great lifting session. Cleans were powerful and was able to get full extension on pulls. Jerks were best so far as I was able to finally find front rack position and hook grip is working out well.
Snatch Balance was fast and strong. I had a lot of pop and footwork carried over from yesterday.
P.M. session- legs torched after. Had to get used to height on box as I am only used to 20" i.e the 13 reps.....
A. 160/170/185/195
ReplyDeleteB. 265/265/265
C. 105lbs
Part 2:
C&P 9/8/10/10
BJ 17/21/18/18
KBS 13/13/14/14
Burp 10/10/10/10
I don't have two 55lb dumbbells so I subbed a 115lb barbell.
Box jumps were erratic. I definitely had 20+ per round but I kept losing my rhythm.
Burpees felt like I was in quick sand.
hey OPT and big dawgs! thank you so much for the love and the props on the blog and on facebook! things are going really well here in thunder bay and we are projecting a soft opening september 20th and a open house/grand opening sometime in mid october. our website should be up sometime soon (i hope) ive seen the beta version and its pretty slick so i think it will be worth the wait. coach andrea is doing great at her new job and we are being embraced and supported beyond belief by the community.
ReplyDeletecoach you were the first guy to take a chance on me way back in the day when you made me the first full time employee at OPT, and you were the first person that TOLD me i would have my own box someday. the fact that i am able to come back home with my amazing and beautiful wife (who is still strong as f*&%k if you are wondering) and start a crossfit community here and "pay it forward" is an amazing chapter to the story. i really couldnt have done it without your love, support and friendship over the last 6 years.
that picture means a lot (although i have to say "the teen idol" gavin barrett took it just to see if the sign was going to be level once we bolted it on) ive got my eyes on where i am going but ill never lose touch with where i have been.
thanks james, leigh-anne hanna and chloe for not just making me feel part of the OPT team but the fitzgerald family
hugs
funbobby
p.s. big dawgs no line no cover at crossfit subzero
Some big time box jump numbers today for a 30 AMRAP. I'm curious about what standard is being employed...
ReplyDeleteA. 195, 205, 215, 230f rep 2 of 2nd set
ReplyDeleteB. 275, 295, 315
C. 135
Part 2:
ReplyDeleteReps: 49, 49, 49, 42.
Rough stuff. No time for transition just 30 second timer, so lost a few seconds each amrap.
A - (155x2,165x2,175,185)x2
ReplyDeleteB - 245x2x3
C - 105x3x4
Forced to combine the two into one session, so only did two rounds of the met-con
DB C+P - 9,10
B Jump - 21,23
KBS's - 14,15
Burpees- 12,12
only had 45lb dumbbells, so used those.
Training:
ReplyDeletepart 1:
A. Clean and Jerk - 175, 185, 205, 215.
B. Clean Pulls - 205, 225, 245.
C. Snatch Balance- 135, 145, 145
rested 10 Minutes
part 2:
4 sets @ 95-100%:
DB Clean and Press-8,9,9,9
Box Jumps - 20, 22, 20, 22
KBS - 15, 15, 15, 15
Burpees- 12, 13, 13, 13
A. 175-195-215-235
ReplyDeleteform is making all difference. Felt solid
B. 285
C. 145
whooo- shoulders! Good shit!
Part 2
1. 57 reps-/ 30 sec HR 140/@ 4:30 HR 120
2. 57 reps-/ 30 sec HR 146/@ 4:30 HR 120
3. 57 reps-/ 30 sec HR 140/@ 4:30 HR 124
4. 53 reps-/ 30 sec HR 140/@ 4:30 HR 118
Part 1
ReplyDeleteA. (157x2, 170x2, 182x1, 195x1) x2, all squat clean and split jerk
B. 225x2x3, decent bar speed.
C. 115x3x4, felt ok.
Part 2 (6 hrs later)
DB clean and press: 6, 6, 6, 6
Box jumps: 14, 14, 15, 17
KB swings: 12, 13, 14, 14
Burpees: 10, 11, 10, 11
Notes: Power clean from floor and strict press with DBs. Limited mostly by muscle failure on the presses. Didn't get box jumps cycling smoothly until last round.
A: 85/95/105/110
ReplyDeleteB: 145
C: 65
Part 2
I did a workout at the gym because I felt I needed the extra push. There were some firebreathers and the workout was along the same lines.
5 rounds:
25 double unders
15 KB swings (1.5pd)
5 burpees
7:04
Part 1
ReplyDeleteA. 136, 147, 157, 168 Felt strong and fast
B. 205 all sets to keep speed
C. 120 all sets
Rest 2 hours only
C&P: 7,7,7,7
BJ: 17,18,17,18
KB: 15,13,14,13
Burpees: 11,11,11,10
Felt drained on this. Poor sleep from traveling. No excuses though. Tried to go hard.
Great scores out there!
yesterday's training-
ReplyDeleteA.105,115,120,130
B.200,205,215
C.240
Todays-
A.135,145,155,168
B.215,225,235
C.105
No Part 2
8AM
ReplyDeleteA. 170/185/200/215 x 2
B. 265x3x3
C. 135/145/145/155
430pm
Round#- C&P/BJs/KBS/Burp
1. 10/21/14/16
2. 10/21/15/15
3. 10/21/15/16
4. 11/22/16/16
Part 2 (9 hours later)
ReplyDeleteKB C+P - 8/8/8/8
BJ - 23/25/25/25
KBS - 14/14/14/14
Burpee - 10/10/9/10
Felt pretty good! Went hard, nothing left at the end of each set. Used 1.5pd for the clean and press and did PC+PP. BJs were great, at least 3/4 foot on each time usually jumped on with full extension, if not then got it in the air on the way up coming down.
Part 1
ReplyDeleteA. 145/160/170/180
B. 225/245/245
C. subbed with standing press 135x5x4
Notes: Did power cleans and standing press because of knee pain
Part 2
subbed chin ups for box jumps
1) 48
2) 48
3) 41
4) 41
I want to say thanks to Paul Klein and Brandon on your advice for the tendonitis and the ACL situation. Yesterday I went and got some good fish oil so I'm bumping that up to 10 grams after hearing your advice. Up to now I've only been taking 1/2 tpsn of cod liver oil. I'm also going to be doing bilateral ice massages to the patella tendon post workout. I've never been a big foam roller guy but I'll give that a shot along with more post wod stretching. Something that I do find helps a lot is pre wod bike or total gym for 30 minutes. Works great but I don't always have the time. Also, I'll try the tens unit like you said Paul. Thanks so much for your advice. I'll keep you guys updated, hope your knees are well today!
A. 135,140,150,155
ReplyDeleteB. 225x3
C. 95,105,115,135
Part 2
C&P 12,12,12,11
BJ 14,10,9,9
KB 12,9,7,7
Burp 10,9,7,6
Snatch balance was probably a bit heavy but it felt so solid I kept jumping in weight.
C&P were only with 35lb DB as it was all I had available. should have maybe gone with a barbell. Couldn't string the BJs together half way into the first round. No jump in the legs.
p1
ReplyDeleteA 155, 170, 185, 205
B 225
C 135
p 2
did not count reps but went 95% on all 4 rounds and used 50's on accident
Part 1:
ReplyDeleteA. 145/155/165/175 pounds
B. 235
C. 130
Did part A as two ladders...as opposed to two sets of everything in a row. Is this right?
~5 hours later
Part 2:
DB - 8/8/8/9
Box - 19/20/20/20
KB - 15/15/15/15
B - 10/9/10/10
50 lb dumbbells - heaviest available...done as power clean/push press.
Felt strong during part 2!
part 2
ReplyDeleteKB c&p: 9/9/9/8
bj: 20/23/21/20
kbs: 16/16/15/15
burpees:16/14/11/10
* DANG! that was rough
A; 160,175,185,195
ReplyDeleteB.225
C.105
Part b;
db squat clean to thruster 9,9,8,8
BJ 15,15,15,15
KB 15,15,15,15
PUB 12,11,12,11
P.M.
ReplyDeleteC&P/BJ/KBS/Burpees
1) 10/23/15/14
2) 9/22/14/11
3) 8/21/13/12
4) 7/22/14/11
Part 2:
ReplyDeleteRushed getting kids to soccer practice. Cut rest to 4 min
37/44/44/49
39/6'2"/203
ReplyDeleteA: 80/85/90/101kg (222#) - Both sets
B: 120/150/160kg (352#)
C: 45# - Failed my first one at 60kg. Shoulders were not ready for that movement after C&J so dropped it down to just bar and practiced movement.
10 min rest
DB C&J / BJ / KBS / Burpees / + 4 breaths + 24 DU's
10/20/13/11/Unb DU's
10/20/14/11/Unb DU's
10/21/14/11/Unb DU's
6 min rest was perfect for Part II for me. Short on time and was spent, called it at 3 rounds. C&J percentages were perfect for jerk but not enough to force me to dive under the bar on the cleans. Jerks felt weak tonight after working pretty heavy last night. Unb DU's was the highlight of my night after 2 min of grinding.
Curt M, opt coach at gmail dot com
ReplyDeleteA.150/165/175/185
ReplyDeleteB.245
C.120
Part 2:
Subbed db for bar with 115 bc no dumbbells. Didn't count reps just hit it.
Part II:
ReplyDelete9/12/11/10
23/22/22/22
13/12/12/11
11/10/10/10
C&P and box jumps felt easy.
KB's and burpees a whole different story.
3 Mile Run Easy Pace Maybe
ReplyDeletePart I.
A. 120-135-140-165
B. 175
C. 95 Easy
Part II.
Ground to overheads for DB Clean and 20-22" BJ (I don't have a actual box currently so I have to stack my plates up)
55+58+61+60=234
Everything is feeling decent. I am very happy with the results. Thank you OPT, people like you are the reason this community is so great.
-Mike
A. 135, 145, 155, 165
ReplyDeleteB. 3 x 2/195
C. 4 x 3/90
Part 2
C&P 9, 9, 9, 8
BJ 21, 22, 20, 22
KBS 12, 12, 13, 11
Burpees 11, 10, 11, 10
12pm
ReplyDeleteA. 185/200/215/230 x 2
B. 190/200/210 x 3
C. 155 x 4
9pm
Round#- C&P/BJs/KBS/Burp
1. 10/20/15/13
2. 10/20/15/13
3. 10/20/15/12
4. 10/20/15/11
Part 1
ReplyDeleteA: (135X2, 145X2, 155X1, 170X1)X2
B: 210
maybe should have used a little less and went faster...
C: 105
felt good
No part 2 unfortunately...at station today. Probably won't make it up either as that would screw up the rest day and I have a ecg treadmill test for work on thursday too.
Part 2
ReplyDeleteC&P: 10/9/9/9
BJ: 16/17/16/16
KB: 15/14/14/14
Burpee: 11/11/10/10
Not fun, even on an empty stomach
Brandon
Part 2:
ReplyDelete1. 47
2. 49
3. 45
4. 48
Total: 189
Part 1
ReplyDeleteA. 175$-190#-205#-220#. all power cleans
B. 250# still staying light to work on back angle and speed
C. 145#
Part 2
DB C&P (strict press) - 9,7,8,8
Box Jumps 24" - 16, 22, 23, 22
KBS 1.5pd - 14,15,14,14
Burpees - 12, 12, 12, 12
Goal was to just stay consistent no matter what the numbers were. Had a horrible first round of box jumps which I'm usually good at. Didn't have the right setup of the equipment so I was jumping with my back to the clock - just all wrong. Fixed it for the remainder of the sets though.
Part 2
ReplyDeleteRd1-52
Rd2-53
Rd3-50
Rd4-55
Total-210
Yesterdays Work
ReplyDeleteClean and Jerk
(90kg, 100kg, 105, 110kg) x 2
Clean Pulls
145kgx2x3
No Snatch Balance because of hip
part 2
5,10,15,8
7,15,12,7
7,12,13,7
7,10,15,9
Part 1.
ReplyDeleteSubbed 20 hours of slinging wrenches at work.
Part 2 Done Sept 15 pm
C&P: 8,9,9,9,
BJ: 20,22,24,20
DBS: 12,14,12,13 american swing
BUs: 12,10,12,11
total reps: 217
Congrats Bobby!!
ReplyDeleteWhere is the new place?
Bobby, check that. I just read your post. Great comments.
ReplyDeleteAll the best.
A. 160x2, 175x2, 190x1, 200x1 - all x2
ReplyDeleteB. 285 all
C. 115 all
Approx 3hrs later
DB cln + PP (53#/H)- 8,8,8,7
BJ - 23, 23, 22, 23
DB swings - 15,16,15,16
Burps - 14,14,13,13