Squats this week will be Tuesday/Saturday:
Extra: Wk4D1 Squats --
1) BS/OHS
8 @ 65
8 @ 70
6 @ 80
6 @ 85
2a) FS
5 @ 70
5 @ 75
5 @ 80
5 @ 85
2b) **Supersetted with FS**
Ring Dips - Perform 3 weighted Dips with a dumbbell between legs, then drop the DB and perform max kipping dips.
good luck trying to breath. thats all im gonna say about that.
ReplyDeleteclass: Was able to keep it over 1600 for my first row. Did 2 plates for sled pushes. It was all very hard and tiring. took about 20 min to feel like I could warm up OHS and to get rid of vomit feeling.
ReplyDeleteSquats: i was told to focus on the positive so I got all 6 OHS at 85%! (190#)
Nice Jenny! You are awesome
DeleteClass today was just great. EMOM with baby bro and some franz dude who loved throwing the weight after his set so I could chase it down and set it up for myself (lifting etiquette?). Partnered with Drago for WOD who had quite the temper-tantrum during sled push but we overcame it and defeated Chris and Alex.
ReplyDeleteSquats after took a while to get going on. Nice job shocking the body Jeff.
Failed after 3 reps of last F Sqt @310. I will improve next go at it.
Front lunges w dips were so fun. Dips @45# after a try @55. Reps after between 7-11.
Shoulder care after as always-I don't like it, I love it.
"Do what you gotta do, so you can do what you want to do"
FRANZ IS BACK?!?!
DeleteI think I mean Hans...
DeleteIts definitely hans.....
ReplyDeleteIt was Fazzio and people were calling him Faz - I think John got confused! Silly John.
ReplyDeleteClass was tough today! EMOM was fun - I swung the 70# KB overhead for 11 reps which was good for me! That made the 64# and 53# not so tough.
The sled annihilated me and the rest of the noon class today. We performed these on the rubber mats so it definitely mentally & physically challenged us which was good. I saw lots of temper-tantrums today and amazingly I was not one of those! Woohoo!
OHS were good today even with it being hard to recover after class - I hit my 85% for 5.
FS were very heavy today and I failed on the 5th rep for my last two sets. I hope to hit these on our next hatch day.
Ring dips went well - I used the 25# DB not knowing what to expect and I was able to do 3 strict dips and 9, 5, 5, 5 on kipping.
OK bye! Jeff is yelling at me for typing so much.
Nice! Good day for Ria!
DeleteWait - SO HANS ISNT BACK?!?!?
Not hanz-he would never throw weights. Yes Maria-annihilation is accurate. Most people wait til after the workout to lay down on the ground and die-but you were such a go-getter today that you decided to lay down right in the middle of it.
DeleteLiterally LOLing
DeleteDid the OHS and Front Squats. Failed on last set of 6 OHS at 170# (got 2 - failed, then got 1 and failed). FML.
ReplyDeleteStayed lighter on FS - wasn't feeling them today.
Did anywhere from 8-11 kipping dips each set after the strict.
I can't wait to see Hans.
Hit all my backsquats and then realized during my set at 85% that I forgot my weight belt and I felt fine. #gains. Front squats sucked but I made all of them, shout out to Jeff for yelling at me on my last rep to help get it up! Ring dips I used a 5lb plate and was able to get all 3 which is huge for me. But then I couldn't get any kipping. Fail. Workout was rough but I was able to go unbroken on all kb swings which is huge and didn't pass out on sleds. Feeling stronger!
ReplyDeleteEMOM went great. Workout: - Told Alex to push Red Line immediately and see how long we can hold it. Row first round was 3300ish - I buried John in the head to head but Drago was too much on the sled for our little Instagram duckling Raph (who did hit a 185 power snatch PR - congrats). OHS… woof. Started warming up and felt like I was on a boat.. did 4 x 5 of temp ohs at 135, 3 and 3's. Front squat.. double woof. I was on Maria's level of faces/sounds/self diagloue finished at 345 for 5 but was a battle. Dips #55 (11, 15, 17) - Maria said she wantes more weighted dips and I agree! The hissy fit Drago threw was legendary and the comments John made to him as a teammate only made him harder as a human being.
ReplyDeleteAfter a solid 45-60 minute warm-up I jumped into another EMOM15 Snatch piece. Trying to get back into hitting consistent snatches again. Felt ok...definitely coming back - no misses up to 215, missed 225 twice before hitting it, missed 235 x 2.
ReplyDeleteThen OHS - Finally made every rep - a 5 & 6 rep PR at 225.
FS worked up to 315 x 5, moving working weight up to 380 next week. Dips were all with the 35lb, then 9, 12, 11, 10.
Missed the KB workout due to my 2.5hr warm-up + lifting session, ended up doing the Sled workout but one of my teammates had a pretty rough evening, and I was granted a pretty high amount of rest. Rows were ~3.1k, 2.9k, 2.8k, sprint burpees and all sleds unbroken with no break at turn around. Avg. Round ~45-60 seconds. Got a decent sweat, but was missing the BOCD push.
By the way...all of this is a lie if Sarah asks I just took it easy today. #BadPatients
The KB swing workout wasn't very challenging cuz Lisa sunshine and I used the standard 35,44,53 ... Oops. All them boys took the heavy ones!
ReplyDeleteThe workout was absilokutky brutal... I didn't know if I should cry or if I should just lay there and have my whole body shake haha
Did the competition workout of trustees and DU with the team for this Saturday to cool down...
Sooo finally after all that I was feeling good to squat! Yay! Got 6@215 for backsquats. PR :)
Front squats did not go so well I only got 2/5 on my last set... I rushed them because it was already 8pm and wanted to get home ha
Thanks to Jeff and K$ for pushing me on my squats!!:)