Great job and good push on 13.1 today - Really solid scores for an off-season run at one of the more difficult Open workouts ever.
Extra:
4 Rounds:
a) 5 Straight Leg DL w/ KB (per leg) - Build to heavy KBs
b) 30-40s Axle-Bar DL Hold (Double Overhand)
*rest ~90s between movements*
E90s for 12mins (8 rounds):
a) 5-10 Band Pull-aparts
b) Pocket Snatch + Snatch Balance (Weight should be ~50-60% and footwork should be flawless. Correct flaws in form from today)
*Do both in the 90s interval*
Optional Conditioning:
5 x 2min Max Effort Air Assault Bike (goal (42/25 cals)
rest 1 minute between efforts
5 x 3min Max Efforts (goal: 60/38 Cals)
rest 2 minutes between efforts.
hit the 9:30am class today. Weight called for front squats was 200 but Starfox tricked me into getting a lot better and I ended up doing 215. Happy that I did though because they felt pretty good. WOD was fun today. Scaled up on the man makers. Haven't done those in a while.
ReplyDeleteDid extra afterword with Stamos. Grip must have been shot from this week because axle bar holds were a struggle. Used 70s for the KB RDL and those felt good. Started at 95 and worked up to 115 on the snatches really focusing on footwork and good shoulder position. Great three days of training!
My name is Chris Sansbury and I'd like to see you soon.
DeleteDid FS with the 4:30. Did all sets at 245
ReplyDeleteExtra: Just did the AD intervals. Only hit the goal on rd 1 of the first 2:00 interval. This sucked, quads are trashed
Good Job bro.
DeleteHit extra with the crew.
ReplyDeleteSnatches-95-135
KB DL @53
Holds @235 then down to 215
Pull aparts w purple
Worked some MUs HSPU and CORE after
Hey does RT workout at friendship anymore? I haven't seen him in about a month?
Good Job real bro.
DeleteHit front squats with Jiberoni 225 x 3 255 x 7 - felt pretty good. I need to get back on the squat/lunge train. Probably gonna work in 400m lunges x 2 starting next week.
ReplyDeleteSnatch worked up to 247.5 - felt heavy and ugly.. going 13 days without snatching is dumb and my fault. Need to hit movement twice a week - "Make it a priority and you'll always find time to do it."
Grip and SL deads - awesome combo and then I worked in the last 3 sets of 3 mins on 2 off for AD with the three headed blond bombshell monster. Left was Kenz to the right was JEN K and leading the Cardio Crew was none other than SUNSHINE SHANDY SUMMER SEASONAL SWAMMY SAMSON. Thanks for letting me J up.
Can't wait to hit that 430-630 slot once football is done - big time energy boost.
Welcome back to the blog life. We've missed you this week!
DeleteOh and thanks for joining us in those final rounds you brought the energy we needed to pull through. #AppreciateYou
https://www.facebook.com/1605261776406427/videos/1621467211452550/
Delete4:30/5:30p crew is a #ShirtsOff haven...this dude would be proud (also a great video)
Good work today!!! Glad you could join us in our wonderful AD Parade! Seriously, you gave us the extra positive push to keep going.... I was about to tank my stanky legs outta there! Lol! THANK YOU!!!!
DeleteOur knight and shining armor coming in to give us that extra push and motivation !
DeleteHit SLD with Mirth 53 #kb and 225 dl hold spicy by end.
ReplyDeleteSquats 275 for them all and felt better as went
Air dyne with Mirth hit goal first round. Then legs lost feeling after the rounds of 2 min on
What. A. Night.
ReplyDeleteKicked off with some front squats with quite the crew-- Kenz, EVE, Ria, and Jen! Used 150 for all sets. Got better as we progressed into the later rounds for sure.
Then came the airdyne conditioning. Super glad to have done this with Jen and Kenz (and then of course Chris to help us finish strong) because they helped me to stay focused and motivated. I got a total of 105 cals for the first round of 5x2min, and 125 cals total for the second round. Definitely have some work to do but learned a lot tonight!
For the straight leg DL, I stuck with the 35# KB the whole time. My grip strength apparently needs some work also.. I think we ended at like 95 or 100lbs and the last rounds got rough for me today.
Snatches started out kinda wonky but started to feel better as we got into the further rounds. Used 65#. Form wasn't the best for band pull Sparta but luckily I have some super Jenny exercises that are helping me with my core issues :)
This has been a great week and I am looking forward to the weekend! Proud of everyone.
Apparently my iPhone wants pull aparts to be cooler than they are. Band pull Spartas definitely sound more fun.
DeleteHahahahaha def way cooler
DeleteAD Cals to start my day:
ReplyDelete5x2mins = 184 Cals
5x3mins = 225 Cals
Total - 409 Cals -- Rough.
5:30p Squats with CSans - 225x3sets, 255x7sets - Flats for these, body/legs hurting.
Hit some extra holds, SLDL and pull-aparts and called it a day. Ready for a rest day...went to Meijer and Kroger looking for Double Stuffed EL Fudges, both of which (along with Giant Eagle) are out of my favorite cookie. Settled for Pillsbury chocolate chip...not as good.
I will be going to the Kroger tomorrow to look for these cookies that you speak of!
DeleteStarted off the evening with some Jenny exercises. Then hit the Airdyne with Kenz, Shine and Chris! WHOA TOUGHSAUCE! Played around A LOT with where my butt was on the seat, standing, sitting, moving my arms more than my legs etc, to tackle that puppy! I think for my first set I made at least 2/5.... But honestly don't know what my cals were at the end of the first set.
ReplyDeleteSecond set was 160
I need to pay attention more to all that jazz.... Most the time I try to shut of my brain, oopsy....
THEN: did the DL single leg business, only I did my DL's with no weight and didn10
Each leg with Kenz and Shine. Then the axle bar DL.
Capped the night off with pull aparts and some snatches from the pocket and snatch balances at 65 pounds with Kenz, Eve and shine! Finally, saw Jsans tonight.... I thought I was going to have to put his face on a milk carton, it's been that long....
Ummmmm oops totally front squatted with Boobie, Eve, Kenz, Shine, Dru to the right and Jibs and Chris to the rear!
DeleteBoobie and I did 150.... Felt tough.... I guess it's time for these Bambi legs to get swole.....
Soooooo what sunshine said.. :)
ReplyDeleteSquatted 150.. Felt pretty good.
Air dyne was miserable... Pretty sure I use my hamstrings for that too cuz my lower back and hamstrings were the things that bothered me...(I am weird) got 106 cals and then 138 calories .. So clearly I did not hit the goals, but I was happy to mentally push through it! #winning
Snatches felt great! Love the hang! Used 65 lbs
sIngle leg DL used the blue KB... Felt pretty good.. Just a little unstable at times but I could of went heavier!
Took it easy on the front squats. Worked with Chris and superman. It called for 250# but with the hip still a small issue I dialed back to 225#. No pain and all felt good.
ReplyDeleteExtra work:
Sld were good in the left hip and leg but unstable on the right...shocker.
Loved the axle bar holds.
Hit snatch work with John. Hit a few tips from Tommy boy and they felt really solid.
I did not do cardio bc the AD kills my hip BUT BUT I did retest 15 mu for time.
Old time: 1:51
NEW PR: 1:36 could have been around 1:20 but I slipped.
Took it easy on the front squats. Worked with Chris and superman. It called for 250# but with the hip still a small issue I dialed back to 225#. No pain and all felt good.
ReplyDeleteExtra work:
Sld were good in the left hip and leg but unstable on the right...shocker.
Loved the axle bar holds.
Hit snatch work with John. Hit a few tips from Tommy boy and they felt really solid.
I did not do cardio bc the AD kills my hip BUT BUT I did retest 15 mu for time.
Old time: 1:51
NEW PR: 1:36 could have been around 1:20 but I slipped.