Today has one goal - To crush "DT" -- Come in ready to go, and put an absolute max effort forward on this one. Everything else is secondary.
Extra work:
EMOM20:
Mins 1-7: 1 Snatch + 1 OHS @ 70%
Mins 8-14: 3-6 Muscle-Ups
Mins 15-20: 2 Snatches @ 70% + 3 MU
Tuesday March 20, 2012 = 10:29
ReplyDeleteThursday December 20, 2012 = 8:38
Tuesday April 29, 2014 = 5:22
Tuesday July 14, 2015 = 5:53 :(
Extra = Snatches done at 155#
MU = 3/3/2/2/2/2/2 all unbroken
Last EMOM = Power Snatch singles + 3 MU (all singles)/2/1/1/3 (over the cap)
Daddy Ca$h and I got after it today.
ReplyDeleteWe did snatches face to face and synchronized muscle ups face to face, in our patriotic USA and Ohio shirts.
Guys - let me tell you what. I really wanted a DT Pee Are today and the plan was all unbroken rounds, and then I promptly
Shit. The. Bed.
Got the ole ticker too jacked up too early, and grip did not hold up.
Snatches felt pretty heavy today, went at 115#.
MUs were pretty good, kept it at sets of 3 for the whole thing.
Needed 2.5 extra minutes to finish the last part.
Think I may have Pee Arred my sweat game this morning. #Boom
Today's Fun Fact:
ReplyDeleteThere are 3 things the human brain simply can't help but noticing: food, attractive people, and danger.
Our brain also has the capacity to store 5 times as much information as Wikipedia.
I like these comments... I feel like I am getting smarter and smarter
DeleteClass: DT 5:25… Grip on top of Grip. Need to work on hook grip on deadlifts and hanging on for longer sets. Emom was good, reminded me how shitty my form is on pistols… feel like Gollum with spina bifida.
ReplyDeleteExtra:
Used 205 and hit first 7 minutes/ did 3's on MU's.. super unstable on first 3 sets/ only completed 4 mins of last piece, started to lose form on snatch - super tough emom.
My grip must just really suck. It's the main antagonist in that workout. Finished 10:19. Ya'll are animals. Pistols felt terrible, candlesticks were fine.
ReplyDeleteExtra work emom started out great. Worked with 155 and had no issues first 7 minutes. Muscle ups were bad and got worse once my left hand slipped and my elbow turned awkwardly (yay). Called it once I got into the snatch and muscle up couplet. But as John Sansbury once said....gotta have those rainy days to make the sunny days special. Or something like that....?
Nice use of our newly acquired vocabulary word. You are taking something you learned and applying it to real life. Well done.
DeleteAntagonist?
DeleteYes. What are you a wordsmith or something?
DeleteNot so much a newly acquired vocab word but something that was recently discussed during a Netflix binge session...
DeleteWell after a super solid warmup by myself I hit one of the most miserable-devastating-soulcrushing-BOHICA like EMOMs I've ever had the pleasure of kind of completing. Really appreciate it Jeff. Snatches I paused at the pocket for all reps to work on that nasty early arm bend and trap shrug I have. Also hit a tempo OH SQUAT 55x1 which made things way more interesting. MUs started with 6/2/3/4/3/3/2 still all over the place. Then the last 6 mins were awesome. I found out what happens when you take your 2 worst movements and cram them into one minute while tired. So I learned a great deal about myself #lifelonglearner. Hit all but one snatch and MUs went 3 the first minute then all singles (as in one rep) for last 5 minutes.
ReplyDeleteThis took quite a bit of time to recover from. I didn't even eat my banana until like 20 minutes after or so just to give everyone some perspective.
CLASS w/ baby bro and Alex (Instagram)
DT--I wanted sub 5:00 AND. I. DID. NOT. GET. IT. 5:10 was my time. Unbroken first 3 rounds then HANG CLEANS got me with the grip. I want to thank K$ (current) and CA$H (old leader board CA$H--not sure when that was? Maybe 1998?) for being my rabbits today.
EMOM was fun to do some different movements.
This was how I felt after DT today
https://m.youtube.com/watch?v=uzlfukQPH8g
Impressive Sir. Proud of you.
DeleteI always love a solid #GOT reference.
Is it bad that I've only seen Season 5? I have so many questions...
You should probly read the books?
DeleteGreat use of BOHICA
DeleteI was happy to use it. I'm thrilled you know it. As a Cleveland fan you should know it.
DeleteDT was 9:21. Sarah ripped apart my shoulder and low back last night so I did 85 lbs and took it kindve easy. Weight was super manageable and was able to break it up jeffs recommended way. Didn't do extra work had to listen to my body. Did some MU transitions and then watched em and sunshine knock it out.
ReplyDeleteWow those are some really impressive DT times from the gang. Way to get after it today! Proud of everyone. I finished in 9:31, which is actually a decent PR for me. It's those damn hang cleans that get me. Every. Single. Time. Yes... I know... I need to hook grip. I will get there!!
ReplyDeletePistols felt ok, candlesticks rocked my core as intended.
Did the extra work with EVE. Did snatches at 75, which felt pretty light, and worked on my catch at the bottom.
For the MU work minutes 8-14, I attempted doubles for each set. Made it for 3 of the sets, got singles for 2 of the sets, and failed both attempts for the other 2 of the sets.
The last 6mins were better than I expected... Started out doing power cleans and quickly got called out by Jeff (whoops) so reverted back to squat snatches. These felt fine. Was going for 1 MU each minute, hit for 4 of the minutes, failed my 5th and re-tore a tear soo I stopped MU at that point. Fun times overall!
I hate it when I accidentally start doing power cleans instead of squat snatches---happens to me all the time. They're so much more fun and my subconscious sometimes takes over. The mind is a powerful thing---I mean it has complete control over the body. CRAZY!
DeleteHaving a hard time determining whether you are being facetious or genuinely agreeing with my natural preference towards power snatching vs. squat snatching...
DeleteEither way I have to be honest, the decision to power snatch was a pretty deliberate one for me because I do in fact find them to be much more fun... But I guess that is exactly the reason why squat snatching was the right thing to do, yes?
It's John Sansbury of course he's being facetious
DeleteDef being facetious because you said "power CLEANS" not "power SNATCHES" lol
DeleteHaha thanks Kenz... Clearly I'm lost without my workout partner keeping me in check this week! :/
DeleteDT was 10:20 fourth and fifth round really slowed down due to my grip :/
ReplyDeleteMy hips were real salty doing pistols but candlesticks were great!
Extra work I did by myself. Snatch/OHS was 70# (Thanks to Chris for the math help) and instead of muscle ups I did sets of T2B. Wanted to do transition work on rings buuuut gym was full of peeps doing the exercising so I kept to myself! Happy to report that I'm getting more comfortable with OHS and snatching
I'm not familiar with this salty feeling? Could you describe it for us? Is it similar to spicy? Probly not, probly way different.
DeleteDefinitely not comparable to spicy. It's more of a dull, annoying/nagging thing that just won't go away. Kind of like you.
DeleteWOAH. SALT.
#zing
DeleteNo comment.
DeleteI feel like Billy...
Deletehttps://m.youtube.com/watch?v=wKjxFJfcrcA
Great vibes in the gym today. Loved it.
ReplyDeletePlayed it smart today and did airdyne and sled work. C.Sans soaked up some rays while supporting me through the sled pulls.
Got some mobility in and YES JENNY I did my exercises!
Stuck around to support Jibs through DT. He demolished it.
Catching up on the blog. Seeing a strong presence from J.Sans today. Love it.
Glad to hear it! :)
Delete8:37 on DT tried to keep heart rate down minute some slower than Pr. Jackie smoked forearms and cleans on rounds 4 and 5 killed.
ReplyDeletePisols felt good till last round where quads got tight
Extra work hit 135 mostly power snatches
MU 3 every time
3rd part was rough grip didn't wanna hold onto bar
8:37 on DT tried to keep heart rate down minute some slower than Pr. Jackie smoked forearms and cleans on rounds 4 and 5 killed.
ReplyDeletePisols felt good till last round where quads got tight
Extra work hit 135 mostly power snatches
MU 3 every time
3rd part was rough grip didn't wanna hold onto bar
8:37 on DT tried to keep heart rate down minute some slower than Pr. Jackie smoked forearms and cleans on rounds 4 and 5 killed.
ReplyDeletePisols felt good till last round where quads got tight
Extra work hit 135 mostly power snatches
MU 3 every time
3rd part was rough grip didn't wanna hold onto bar
Chuck… how'd your day go?
DeleteChuck... how'd your day go?
DeleteGuys he made a mistake. Give him a break.
DeleteSeriously...Chuck... how'd your day go?
DeleteIn the word of George Constanza Good good day
DeleteI wish you would have said it was a good good good day...
DeleteLong days when Jay/KJ are in Montana surfing the country-side of the great American heartland.
ReplyDeleteI PRd my coaching the kids class today with CSans (Thanks for the assist bro). Let's all be honest here, I truly suck at coaching kids, sarcasm and general attitude don't translate well with their lack of brain development/confidence. I really tried to get a smile out of any of them, but they don't seem to care at all about PR'ing, moving better or beating people in stuff...then I came back to coaching adults again which was sweet.
Ended up finally picking up a barbell around 7pm, hit DT with the 7:30pm class and told Will that I was gonna take it out hot and see if I could hang on. Successfully completed that mission, finished 2 rounds in 1:21, but grip was flared. Finished in 4:55 which is :15 off my PR, and grip/hands were just totally roasted. Head was pretty fucked up too....so I hit the first 10mins of the EMOM on the struggle bus and called it a day. Hope to get back into some normal training and really looking forward to my man date with John tomorrow. He is gonna wine and dine me.
Nice work!! #SmokedIt
DeleteProud of you on all fronts.
DeleteThat's weird? Kids seem to love my sarcasm.
DeleteI can't believe you allow your employees to take vacation-SOFT. THERE ARE NO OFF DAYS.
Those first two rounds were at a blistering pace. You shall hence forth be known as Jeff #gripstrength Binek
DeleteI kinda laugh at the thought of you coaching kids lol sorry
DeleteStarted DT with 105 but had to go down to 95# and finished in10:58. I knew I wasn't going to make the 12 min cut off with 105. Next time!
ReplyDeletePistols felt great on the right side and awful on the left. My knee has been bugging me bit. Feeling a little salty (if you know what I mean).
Did extra work with Sunshine. I missed our 6:30 p extra work! Snatches get great at 85# except for a few awkward ones getting used to snatching without my olys. Ring dips and muscle up transitions felt pretty awful. Not sure if it was doing them after DT or the time off.
Glad to be in hitting the extra work tonight!
Good to see you getting done without OLY's. Keep at it!
Delete#gearlessgang
DeleteDT - 10:26. Absolutely need to work on my grip. Dead lifts were really good since I finally started working on stretching out my posterior chain. Cleans got my grip. Need to hang out and not break as much.
ReplyDeleteLast few days have been shitty. I'm chalking it up to my terrible attendance last week.
Pistols were completed each round in under 18 seconds. For some reason that is a strong movement for me. Candlesticks weren't bad.
Extra:
Snatches were at 140#
Muscle ups were 6,4,3's after that
Last six minutes were tough but loved it. Hit all snatches and hit 3 mu each minute
Since I'm the gimp one and can't use my lower half right now, CSans wrote me a #armswole workout:
ReplyDelete10 rounds: 5 weighted strict ring dips (10#), 5 strict pull-ups (tried to hold hollow body)
Then
10 rounds (only could do 5): 10 elevated box push-ups, 10 ring to chest rows
I felt swole.
I felt #swole writing it.
DeleteDT was 8:30, grip issues/tiny hands.
ReplyDeletePistols were no bueno on my left leg. Candlesticks were challenging, too many cannoli's.
No extra, had to pick up my tux for Mr Matthews wedding