After you get off the rower for class take a short break and rack your barbell in the side area:
Beginning at 155/105 complete:
E2MOM20 - 3 Pause Front Squats (2-3s Pause) - Add 20/10lbs every round
Immediately after your 10th/Last round complete 50 HSPU for time (kip or strict, get them done AFAP)
then...
Rest up, been a rough week & we have skulls + Sunday session (2pm) this weekend!
1a. Done at 145
ReplyDelete1b. 155/165/175/185/195
2. 6:17 slow n steady
Team = 181
Extra - 155/165/175/185/195/205/215/225 - I realize thats only 8 working sets #LetMeLive
HSPU - 6:00. Did 4/6/5/5/5/5/5/5/5/5 kipping. Slow n steady. I did not start immediately after FS but #LetMeLive
Nobody rests better/harder than I do.
I am in Cleveland this weekend. Back in the gym Monday 5:30am.
https://www.youtube.com/watch?v=IacZE-nWrBY
DeleteI had never seen her face before... makes it even better.
DeleteHaha I had not seen that.
DeleteClass: just hit snatch pulls and worked a little COACH B movements with PVC.
ReplyDeleteWod: BAD - like 6:08.. unbroken on fs but got crushed on dubs.
Pause squats we did 2 squats w/ :3 hold… got to 335. Very tough.
HS work did 5 x :20 wall facing holds..
A maintain day, not a gain day..
SUNSHINE------
ReplyDeleteSo WOD I did for LOTG no time what time I finished I just know I had a super hard time with the front squats. Sun shines squats are my goals in life. Extra work was a 30 minute heart to heart with sunshine. Working on that teamwork mentality. Bachorlette party this weekend so I'll see everyone Sunday afternoon!
And she's back on the blog! #ProudOfYou
DeleteClass hit 95 for the first part, focusing on my form. Then second part worked up to 135 to continue to work on my form for Snatch.
ReplyDeleteWorkout was tough, 155lbs has never felt so heavy. Pretty tough, my abs and legs were smoked and I finished in 8:25. To make up for my lack of speed and being inspired by #CardioChris' call out yesterday I decided to row for 5mins straight till Jeff could relieve me for the rest of the time.
Extra work I got up to 195 for the pause front squats and stayed there for the rest of the sets. It was some serious extra work, I was smoked, front squats felt heavy today.
HSPUs I did strict with a 35lb plate and ab mat, really trying to focus on better, tripod like form, and also gaining that strength. Finished in 12:06.
Great day, it's been a tough week and I'm looking forward to Strongman Friday to cap off the week before Sunday. Won't be able to make it Saturday as I will be dominating Americas Roller Coast for my company picnic.
After the heat yesterday, I felt super grateful for the nice breeze we had going in the gym tonight at 530p. So. Much. Better!
ReplyDeleteFor the snatch work, I just did the snatch DL/pull, worked up to 95. This was actually really awesome to work on as getting into the right pocket position for my squat snatches is where I struggle...so even though I didn't get to snatch I definitely got a lot out of it!
I finished the workout in 6:51... Squats were rough on the legs but didn't have much problem working through them quickly. Double unders were meh... Had a few big sets often followed by spurts of inconsistent shorter sets. This was the part of the workout that slowed me down. I then had the pleasure of some fun time on the rower... Got to 71 calories before switching off.
Fully intended to do the squats but... Just smashed my legs with the barbell instead while #CardioClark showed Chelsea and I up doing like 50 different consecutive workouts.
The 930 class had some good hard working souls in it today. Awesome. Stayed light on snatches. Gotta be all in on improving my positioning and that was a perfect opportunity to do so. DU's fell apart in second and third rounds of the WOD. Pause front squats up to 235. Need to continue to work on front rack position and keeping good posture. Had to get going to work so no HSPU for me
ReplyDeleteSnatches felt great today, did the first part @ 135 for 3mins, then 165.
ReplyDeleteLast 5 were 195, 200, 205, 210, 215 - All makes...caught the last one pretty low, banged the knees up a bit.
FS workout done at 5.50...not a ton of other rowers so I got to 100cals before relief, then finished up with ~15 more at the end. Called it a day there due to some insane bed changing going on...we now have the biggest bed on the fucking planet....blitz can barely make it up to it, and still have some moving work to go changing them around.
If anyone is looking for a great "at home" workout, get a king sized bed that doesnt fold and try fitting it up a staircase it doesnt fit in (double pillowed btw, ~500lbs) and moving it up stairs with a 120lb gimp gf (Jk she did great)...hands and body wrecked. Good working set this week
We get it Jeff-you're strong as fuck
Deletehttps://www.youtube.com/watch?v=uPsbDUZvfFo
DeleteDid 930am class! Was great to have Shelby and Chris and Alex! The snatches I worked up to maybe 105 with the DL + snatch then did a really ugly rushed 125 snatch ha! But I made It so that's good. (Not a PR)
ReplyDeleteWod was good. Lisa was pushing me to go fast... Not sure but I think it was between 4-6min when we finished....
Lots of sets on the rower.. Started off with 2seta of 20 cals give and take ... The other 3 sets were done in 30 second sprints ...
Extra work.... Talked to Sarah and then decided to do squats Cuz Chris said he would call me out on the blog... So I did them... But only 8 sets. I got 1 at 175 and bottomed out the 2nd trying to pause ..... Then I gave up :(
went to 50 HSPU did sets of 10 with an abmat and they felt amazing... Was super speedy!!! Did 10 every 45 -seconds