Extra Work:
Everyone -
E90s for 10 rounds - 15 minutes:
1 Clean + 1 Hang Clean + 1 Jerk - Begin at 70% of C&J Max and build.
*Preferably this will be done before class if possible*
Strength:
5 sets:
a) Band Pull-Throughs -- Go Heavy band (Black preferred) - 20 Reps - be explosive!
b) Bench Press - 5, 4, 3, 2, 1 reps (drop 1 rep per set & go up in weight every set)
c) Band pull-Aparts - 8 reps.
Cardio:
10 x 200m Sprints (preferred running - rowing only as a sub) -- Rest 1minute between efforts - Go to the straight away if possible. Immediately upon finishing walk inside and complete a sprint:
30 AD Cals
30 WB UB
30 AD Cals
Gymnastics:
AmRap10:
2 Wall-Climbs (stay up on second one)
4 Strict HSPU (Nose facing wall)
16 Hollow Rocks
then...
5 sets:
Max T2B
*Rest as needed between efforts* - Minimum 50 reps (if you do not complete 50 in 5 sets, continue until you do)
Flight Simulator - 9:52 which I believe to be a PR
ReplyDeleteWOD done as prescribed
Extra Work - Clean complex done as squat clean + hang squat clean thruster. Back wasnt feeling (insert 100 emoji) 185/195/205/215/225/235/245/255 (miss catch for hang) 275 squat clean thruster for fun.
Just for funsies
DeleteMessed up once on DUs and got 8:07. PR by like a minute. Very smoked shoulders.
ReplyDeleteAxle DL with double overhand grip was really hard. Grip gave out pretty quick, so we did some fast singles towards the end and I also switch gripped a few to #GetSomeRepsIn bro.
With rowing we tried to get above 2,000 every time which was a good challenge. Littlest got it higher than me!
Extra work clean and jerk complex was tough. That second squat clean though. Worked up to 195. Then failed a few hang cleans at 205. Need to work on stronger complete pulls, especially from the hang.
For the wall climb / HSPU AMRAP I could only do 1-2 strict reps facing the wall. So I turned around and finished reps 3-4 facing out/normal. It's annoying how much harder they are facing the wall.
Then max sets of T2B were 18,14,12,10,9.
And I'm spent.
Much like your Saturday posts...I really, really hope that these long ones continue. The dialogue, thought and care that goes into this makes it a joy to read. Very nice on the C&Js and T2B today!!
DeleteClean and jerk complex worked up to 245
ReplyDeleteFlight simulator: 7:05 (:10 second PR)
Did WOD as prescribed
200m row intervals: 38.2-41.6,
AD, WB, AD: around 5:45
Bench press: no spotter so didn't put my trachea at risk.
Classic Doctor move and terminology.
DeleteHey! Look at me, getting to post today. Getting to do class, sort of, was awesome! - I mostly did a ton of talking and exercised my jaw, but being a part of the group felt great.
ReplyDeleteFlight Simulator - RX - 6.31 - Fuck ups on the first rep, 39/40 on the way down, and 3/5 on the final set. Just stepped through and went every set - felt good.
For the Workout I did 20s on, 40s off for 7 Rounds of ski, and 7 rounds of AD -- Had the Airdyne up to 1400watts, and was getting 15-17 cals every 20 seconds. This hurt, but felt oh-so-good. Lots of recovery, try to keep my hips loose - but things are feeling really good right now. Excited for about 10 more days when I can start slaying barbell work. Just in time for Drago's return.
Flight simulator was 8:54 which is a PR so that's pretty awesome.
ReplyDeleteWorkout completed RX with Sir Charles and Marbles had a lot of fun. Axel bar is fun with tiny hands.
Ckesn and jerk: failed hang clean at 255
That was my first time doing flight simulator. Following the direction of not getting angry was easily the hardest part of this workout. I had to restart numerous times. I made it through the 40 round, and was super close to making it through the 45 -- failed at 42, at which point I was just done! I am determined to get this though, in the near future!
ReplyDeleteGot to do the workout with Lisa and Kenz which was super awesome! I did 13/12/13/10/8 on the DL. The bar got difficult to hold, sooner than I expected. No idea what calories we were doing each time on the rower but it was full blown effort each set.
Afterwards I started the clean complex. I worked up to 135 and then failed at 140... At which point I dropped weight down to 105 and started working on my extension and hook gripping :/ I will be continuing this on my active rest day Friday!
Ran out of time for gymnastics after all that excitement. Whoops :(
Clean and jerk-hit 245 then failed hang at 265 and failed jerk on 2nd attempt. Need to work on hang cleans-didn't feel great.
ReplyDeleteFlight simulater 8:20. Messed up a few times on 25 round up and again on way down-damn 25s. Shoulders toasted. Probly need to push it a little more next time. First timer here.
DL 14-15-16-15-16 and row was 10 or so cals
Flight simulator. 8:30. I'd never done this. No mess ups. Too much rest I'm sure. My forearms were pretty smoked.
ReplyDeleteWorkout with K$. We just alternated to more sets. Tried double oh grip. Got up to 3 tng one time. Mostly singles. Did mix grip a few times to do a few more DL. Felt good on DL which is good. Felt like went hard on rows. Got over 2000 cal/hr which is def a pr!
Clean complex felt good up to 175. Jerk at 175 jacked a rib up. Tried a handful at 180 and just never felt good.....
Flight simulator I scaled to the shorter version...because I'm still terrible at them. Manage to climb up to 25 and back down in 8:45. That's a win regardless when you look back at about two weeks ago.
ReplyDeleteWod was with rev and Matthews. Managed to creep up and touch 3000 cals/hr with Jay in my ear. Love the axle bar.
Only had time to work through the cleans. Got up to 265# with a sloppy full clean, hang clean was a pr at 265# and I missed the jerk because I need to work on dropping lower. Kenz recorded my 265# jerk attempt and I moved my feet a foot apart and had a slight bend...at best.
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ReplyDelete8:42 flight simulator. I could of went faster I think... I wasn't totally worn out from it. My legs (shins and calves have been bugging me ) but other than that I felt okay!
ReplyDeleteWOD was tough.bunmanaged to get 10-12 deadlifts each time and the row I think I was able to stay in the mid 1700s on my pulls. (Idk what's good ha but jay kept yelling to try to stay in 1800 but I couldn't)
Did the clean and jerks after class...
125,130,140,145,150,155(jerk was not so pretty!) ,(failed 160) probably could of had it if I did it before class... Cleans felt good.. I was just tired after class.
Did gymnastics amrap with lisa before class... Timer restarted so wasn't sure on the time but I did 6 rounds but used an ab matt with a blue matt for HSPU
Flight simulator:7:44
ReplyDeleteHad three mess ups. Plenty of room for
Improvement.
WOD: above 15 cals at least every time
DL was just focused on speed and form, stayed at 135.
Conditioning: sprints were rough in the cold. Tried to keep them under 35 but was quite cold.
Air dyne and wall ball sprint 5:01. This was some slow air dyne cals but glad I did it
Flight Simulator 9:57 no mess ups but way to much rest in between sets to make sure so.
ReplyDeleteWOD would touch 2980 some every round never dropping below 2600.
Deadlifts after the first round felt good. Heart was going through chest after row sprints
Cleans worked way up to clean 255 but dropped before hang clean attempt. Struggled getting pinkies around the bar.
Tweeked wrist on power cleans last week so will take it.
Flight simulator 12:08
ReplyDeletepr by about 4 min and did all of them unbroken
Flight simulator 7:53
ReplyDeleteI was trying to beat Jeff but going down I got stuck on the 25 and the 15! Other than that, no other mess-ups.
flight sim 7:59… feet were on fire.
ReplyDelete