Extra Work:
Strength:
Warm-Up:
1) Jerk Balance 5 x 3 -- 45/50/55% - Try not to work above this, focus on footwork. ( https://www.youtube.com/watch?t=17&v=2uSBT7csXgU )
2) Pause Jerks - 5 x 1 -- Begin @ ending weight for #1 - https://www.youtube.com/watch?v=wIv9MonbjNI -- Slightly above last week in wgt, still form focused.
Workout:
EMOM12 - Power Clean + Split Jerk -- Rebuild mechanics after class. Footwork should be perfect on the clean catch and jerk. Weights as desired, if you're beat up go lighter, if you feel good go a it heavier.
Gymnastics:
Warm-Up:
5 x 10 Plyo Push-Ups -- Put 2 (45lb) plates on the side of both hands and perform 5 sets of 10 plyo push ups jumping your hands up and down - https://www.youtube.com/watch?v=mgkyTtQ0ODE
For Time + Form:
50 Ring Dips (may kip)
50 Strict HSPU
50 Ring Dips
For Time + Form:
ReplyDelete50 Ring Dips (may kip)
50 Strict HSPU
50 Ring Dips
#cantwait
Ring dips must be unbroken or it doesn't count
Deleteunbroken strict
Delete2 Mississippi count at top and bottom
DeleteChuck you cant be posting blog comments at 5:30 am if you arent going to train.
ReplyDeleteSeconded. You were awake - should have come over.
Delete#BCOD
Going outside for the first wod with partner was enjoyable. Littlest went real fast so I didn't get much rest.
ReplyDeleteSecond wod time 6:05. Had to run twice. Had 6 reps in my last set, wish I'd hung on for a few more in the first set.
Extra work was rough but good for me. I couldn't do more than 4-5 reps of the plyo push ups at a time, so I did many small sets.
Ring dips went slow and then HSPU went even slower. I failed many many reps. Did not have time for second set of ring dips.
#HumblePieThursday
Nobody is more proud of you than I am.
DeleteI appreciate your hard work and dedication to the gymnastic work. It makes we want to go do it now. So I will go up again this evening to get it done. #K$leadership
DeleteMy goal for the day is to take a stellar nap between 6-8pm, have some dinners and be able to stay up for the Cavs game.
ReplyDeleteLebron thanks you
DeleteThat's my goal too!!! :D
DeleteThose are SMART goals. Specific-Measurable-Attainable-Result based-Time bound.
DeleteThis is the type of shit I'm paying around $8 grand to learn about for my masters degree. At least I'll get a raise for it. #grind
More than that John...you have my respect as a leader, and a motivator.
DeleteWent to 9:30 class. Partnered with Dru for the WOD. As K$ said it enjoyable to go outside. Always good to get some vitamin D. The second WOD was rough. Need to work on it - dropped 3 times.
ReplyDeleteExtra work - did the gymnastics. Plyo push ups felt good and hit all reps. Ring dips and HSPU were another story. Still building up volume on the ring dips and used an abmat + 25lb plate for HSPU. Good news is that I completed it all without pain. Bad news is I still got a ways to get that muscular endurance back up. Time to complete = eternity
Noon energy was intense.
ReplyDeleteAttacked some weaknesses with gymnastics.
Plyo push ups- Did 5x20 by mistake- thought 1 floor push up and 1 on the plates was one total rep. Chest Blaster!!!
The 50s work was a battle.
31:30- HSPUs went poorly probably 20 fails
got better today.
Well shit. I did the same thing.
DeleteOutside workout was tiring.... Especially when we went to 6 reps. I think I did 13 rds.
ReplyDelete4:I don't remember for the t2b. 1 run. Had to do many strict just hanging on to finish in 2 sets.... Grip killer but I think that's good for me
Did jerk work with squat jerks up to 95# then pause jerks to 155#. Felt light (except for a little heavy in front rack)
Finished with the 50s gymnastics workout. 19:24. Was hard but felt like everything held up well. I think I'm getting better at kipping dips!
Afternoon: Playing Catch up - Hit yesterdays OLY with Maria. Burg warm up, into sots finished at 115 to emom finished with 195 I believe.
ReplyDeleteSquats OHS finished 280 for 6.. if I am reading Hatch correctly I will have to do this Saturday for 8 reps aka entering the jungle for that set. Front Squats: finished last two sets at 305 (felt heavy) need to get back moving heavier loads in the front ;) Lower back felt pretty good, bracing/breathing techniques are helping. Wrists still get blasted on OHS. Hitting gymnastys at 630 with John. Got a feeling that 50-50-50 will be a journey that only Bilbo Baggins knows of…
I preciate the #LOTR nod.
DeleteOn a related note, I read today that Christopher Lee, the actor who plays Saruman, has died.
[moment of silence]
And personal mental note - still need to see the latest LOTR installment involving Bilbo's final adventure.
Bilbo and I went on a journey
DeleteWent to the noon class today and partnered with Erica. Nice to get outside. Biggest factor in the first workout was grip fatigue. Dropped twice in the T2B workout. Holding onto the bar was a challenge. Did oly extra work. I felt pretty good on the jerk balances and pause jerks. Went light for the EMOM and focused on form since I am really sore.
ReplyDeleteLoved the outdoor workout. Worked with Alex so we had very little rest. Definitely need to work on overhead strength. Back felt better today.
ReplyDeleteT2B I got done in 3 sets around 6 minutes. Hands still ripped apart from c2b last weekend so it made it painful to hold on.
Strength: jerk balance was around 135-165#
Went up to 225# for the pause jerks.
Kenz and I did the emom which felt really good. I used 135# then when she added weight..naturally I had to and worked with 155#.
Then decided to just pump out 50 ring dips for the Hell of it. #gainz
The outdoor workout was HOT at 530p. Worked with Lisa who was full out BEASTING it. Lots of fun.
ReplyDeleteFor the t2b, I finished in 3 sets. Running was a pretty big motivator for me to stay on the bar but grip was pretty taxed.
Did the gymnastics with Chelsea after. It took us an eternity! First time doing plyo push-ups, used one 45# plate on each side instead of two and broke into sets of 5. The rest was also brutal and also took forever. Only did 25 in the last set of 50 ring dips because my shoulders were toast and I kept hitting muscle failure.
Noon class was hoppin today. Hit partner WOD with Jeff-we did like a thousand.
ReplyDeleteWOD 2: 5:04 2 sets
Olympic with Jeff after (a lot of quality time with the big guy today). Jerk balance 95-185. Pause jerk 185-255. EMOM-185-265
2 bananas
Evening session with Chris to slay the gymnastic dragon of 50s-27:38-I learned about muscle failure tonight.
1 banana
I feel honored that I got the triple banana out of you today. That's how you know it was a good session. You guys are freaks for coming back to hit that workout
Delete1) Workout with JSans - I think we did 21 or 22 sets, pretty much like a thousand.
ReplyDelete2) Workout at 6.30 something -- first set my shoulders were still roasted from the first workout and only got 21, then 20 then ran fast and did my 9 quick. Turn around time + heat made me super soft.
3) Oly work as follows:
Jerk Balance - 95, 125, 145, 175, 185
Pause Jerks - 185, 215, 225, 245, 255
C&J -
6 Rounds @ 205
2 Rounds @ 235
3 Rounds @ 255
1 Round @ 285
No misses, felt good.
Did not slay the gymnastics dragon, definitely tired and beat up from my first full week in awhile.
Sets a piece* we were about 20-25s per set.
DeleteFirst time blog post! T2B yesterday I dropped 3 times. Finished around 14 minutes? I'm super terrible at running but I PR'd my T2B. Did the extra gymnastics work with sunshine. Shoulders were super toasted so used a band on dips, did 25 HSPU strict with a 45lb plate and a 10 lb plate. then shoulder was just hurting so finished with 25 banded dips. Work was super slow and grudging but got it done. Plyo push ups felt great! This competitive stuff seems to work! I'm feeling super beat up but def stronger already. Shout out to J. Sans for trying to help Lee jump his truck and for sunshine in offering us food while we waited for Triple A. Finally left the gym at 11 pm last night lol but don't worry, we spent that time mobilizing.
ReplyDelete11pm! John she has outlasted your longest gym stay...impressive!
DeleteYay you posted!! #ProudOfYou
DeleteGot back from Cooperstown last night after a week long baseball tourney. Lots of fun but didn't workout in a week.
ReplyDeleteDid the squat work fro Saturday and supersetted with bench press. Felt pretty goo and hit all weights pretty easily.
Did Championship Sunday from last week.
1. WB/DU: completed 300 DU and 55 Wallball to 12 foot target
2. Thrusters/C2B: Got through the round of 25 and 20 for each. This was pretty hard
3. EMOM 12 Clean and jerk. Worked to 225. Happy with that since I could not clean for the last 4-6 weeks because of a bruised clavicle.
4. FGB: 155.
Feels good to be back. Will do extra work on Saturday and Sunday in addition to skulls and Championship Sunday.