Class today is a phenomenal test of competitive fitness, come in ready to go and hit class first no matter what.
Extra Work:
1) Benchmark:
100 Toes-to-bar for time -- Same rules about ripping apply, ensure you let your shoulders rest a bit after class.
2) Interval BJ Work** Changed**.
5 Rounds of:
15/12 AD Cals
12 Box Jumps 30"/24"
rest 2mins between rounds - Try to keep all times the same.
*Work on your box jumps, not a skill we practice often but have high quality standards, no misses and try to keep up a fast cycle rate. Work with a coach if needed.*
How do you cycle max vertical jumps?
ReplyDeleteI thought you were playing above the rim these days John?!
DeleteWoof. Today is not optimal for people with dadbod's
ReplyDeleteMy beyond the whiteboard fitness # went down after today :(
DeleteCa$h Money - you did great. When was the last time you did 36 muscle ups in a single workout?
DeleteI forgot the Bills were in London this week, and Tyrod is out again. This makes me nervous.
DeleteNEW EMOJI UPDATE! STOP EVERYTHING AND GET NEW EMOJIS!!!
DeleteHave you ever seen Zach Mettenberger play football?
Delete9:30 class today. Hit 235 for the 2 hang squat cleans. Felt good and probably could have gone higher but ran out of time and focused on footwork.
ReplyDelete16:02 for the WOD. Fatigued muscle ups was the headline for today. started out doing 4's and 3's and eventually singles
Extra work with Jade
Toes 2 bar.....I know it's a weakness and it continues to be. Absolutely brutal for me. Finished in 10:20 something? Need to get these shored up ASAP
Air dyne box jump was fine. Calfs cramping a bit. Finished in 14:51
1) HSQCL- 285. Hit 1 @290, failed the 2nd
ReplyDelete2) WOD -10:02.
No extra work today, body needs a rest. Shoulders are toast
Proud of you.
DeleteRT - you don't need Snap Chat to find happiness. Don't be tempted.
DeleteJust text me and I'll tell you jokes and send you entertaining photographs of my dog.
I feel like I get older just from reading your posts. Grandma K$. Get in the 2010s would you? It's going to be 2020 pretty soon. Time to get out of 2002 mode.
DeleteToo late K$, he's already Snapping! It's time to "snap" out of the past and "snap" into the future. Make Michael J Fox proud. Maybe he'll give you a ride in his Delorean.
DeleteThanks K$...I'm just an old guy trying to get with the times....the whole snap chat thing is still a bit confusing though
Delete1) Hang SClean x 2 reps -- Hit 285 x 2, tried 300 but just not happening. Rhythm wasn't really there on these today.
ReplyDelete2) WOD -- Well, I tried to go sub-10 - That was the goal...then tried to keep up with RT...Hit a redline and fell off both. 11:54 -- Not happy with my effort, but glad I took it to a place of discomfort. Sick of RT beating me this week, but extremely happy to have the push!
3) 100 T2B -- Well it was time to get some work in OFF the speal bar...This is a major physical and mental hurdle for me. Took me 9.27, mental and physical challenge. I'm going to attempt this again next week on a speal bar just for comparison and try to walk the times closer together.
Ready for a rest day!!
Oh and did a 20minute walk/sprint with Blitz when I got home in place of BJ/AD due to the fur baby being alone too long. Hoping to hit this for some recovery work Saturday evening.
DeleteThat's why you don't have a dog. Cuts into your training.
DeleteDog > Life
DeleteAgreed ^
DeleteWith Maria and Jibs dogs are the best!
DeleteHang Clean. 275x2 295x1. Really a damn shame. I'm also ashamed at my warmup. It made K$'s look long.
ReplyDeleteWOD-15:25. MUs are a big time weakness. Need to get back on my ring dip and MU EMOMs.
100 t2B-7:12. 5s for 50 then mostly singles.
AD/Box Jump-14:00. AD was fine and quick jumps were tough-that first one is a doozy. Couldn't really rebound quickly-tried though. Quad day to the end of a big quad week.
Then hit some DB curls, tricep roll backs, and z presses with Clark and Omar. Great Thursday finisher routine.
Hey now.
Delete1. 2RM - 175# ... Felt great!
ReplyDelete2. WOD in 12:55
No extra for me today. Excited for the weekend with you guys!
1) Hang squat cleans-- hit 165 for 2. A new PR and it felt really good. Great way to start the day.
ReplyDelete2) I was super nervous for MU after last Saturday. Jeff told me to do 7-5-3, so I did and my MU were much better today! Only failed 1 attempt, did one set of doubles (should have done more but I chickened out) and decided to do 5 for my last set instead of 3. Finished in 14:01.
3) Did t2b afterwards. Finished in 10:36. Started with sets of 2, which continued through about 54/56 where I switched to quick singles.
4) Finished the air dyne/box jump workout in 14:28. Box jumps were somewhat intimidating at first but got into a rhythm I went. By the 5th round my legs were toast!
Fun week but looking forward to a rest day tomorrow. See everyone Saturday!