Extra Work:
1) 5 Rounds of:
250m Row
10 Squat Cleans @ 135, 155, 155, 185, 185 /// 95, 115, 115, 125, 125 (weights listed as it changes per round)
15 Chest-to-Bar
*Rest 3 minutes after each effort - These are to be done at absolute max effort - Scale as needed to increase intensity*
Compare to Here -- Look over comments and decide if you should scale to increase the intensity. You may scale Clean weight and PU reps as needed - Rounds should be between 2:00-3:00 for guys, 2:30-3:30 for females. #GetAfterIt
1. LOL to my extra work on July 21. I definitely got more better that day.
ReplyDeleteClass -
a. 165
b. 185
c. 205 x 2/225 x 3 (1 miss) felt pretty good today
Wod - I dont know.
Extra - I modified to 3 rounds
Time = Slow
Really proud of our 5:30am get better crew this morning. Might have been our best/biggest crew yet!
DeleteWell, started off this wonderful morning with the 5:30 am crew! They are pretty AWESOME! Love me some 5:30 amers! Thanks for letting hang with you fun peeps!
ReplyDelete1) did snatch pulls
2) dem rows doe. Gettin some wangs! Got 5+10 and that 45 pounder made me feel the burn!
3) Did only 3 rounds with CA$H before we had to leave for work. That was a spicy little number! Thank you K Money for wonderful words as those squat cleans were becoming difficult! CA$H, thanks for the push on the row and advocating for us little people!! #cashforpres #standinguptotheman
YOU LOVED IT.
DeleteProud of you.
LOVED every second!!!!! Thank you!!! Good work today on your FS and Grace!!! Can't wait to hear you guys smash it!
DeleteDid the extra work 1st then Snatches with the 4:30
ReplyDeleteRow/SCL/C2B
Rd 1- 2:03
Rd 2- 2:18
Rd 3- 2:47
Rd 4- 2:56 (tore hand)
Rd 5- 3:33
Snatches
1-2@ 135
3-5@ 155
6-10@ 185
7@205
8&9@ 215
10@ 220 fail
***Good luck to team series peeps this weekend!!!
Just did the extra work today--body is feeling prettyyyyy rough and my status did not improve after that workout.
ReplyDeleteSo with that said I scaled a bit-- I only went up to 115 on the squat cleans and did 10 ctb instead of 15. I didn't write down my splits, but I finished in 35:10. Eek. CTB were the hardest part for me today, so I did 3s and 2s the whole time. Squat cleans were 2s and 3s at the light weight then all singles.
I think my intensity improved from my last "attempt" at this workout, however I definitely have a long way to go. Happy Friday Eve and see everyone this weekend!
1. Did snatch EMOM in the morning and felt pretty good! Made all my 90% (120#) and they felt great! I think the power snatching from yesterday may of helped....
ReplyDelete2. Did extra work at night with J-Sans. Love that guy. He kicked my ass.
Round 1 - 3:34
Round 2 - 3:24
Round 3 - 4:16
Round 4 - 4:38
Round 5 - 4:37
Total Time - 32:29
Transition off the rower to the squat cleans was awful! Chest to bars not on the speal bar need to be worked more.. I've become dependent on using the speal bar so no more of that!!
Did bicep curls and GHD sit ups with Sans brothers.
See everyone this weekend-can't wait!
Great morning. Perfect weather. Big solid crew. Worked up to 165# for snatch which I was happy with - felt solid.
ReplyDeleteSubbed air squats for dubs on the wod bc my Achilles were not happy about 300 dubs for time the night before.
Did some clean and jerk sets and heavy FS sets to practice for team series this weekend. I'm comin for you GRACE.
Snatches at class--1-5 @145 6-7@165 8-9@175 10@185 11-12@195 13@205 14-15@215 both fails.
ReplyDeleteExtra w/Maria 28:34 was total time I believe.
2:00 unbroken on SC AND CTB
3:10 or so UB SC 7/5/3 CTB
3:34ish singles on SC UB w/CTB
3:40ish singles on SC 12/3 w/CTB
4:04 singles on SC 10/5 w/CTB
Finished w/ OH yoke carries and glute ham work. Also got in some DB tricep extensions and DB curls. Yea it's a Thursday thing now for me.
If you are looking for an exciting Friday night there will be a football game being played @Sansbury field (formally known as Patriot Field off home road and sawmill) between the Liberty Patriots and the Westland Cougars at 7:30. The last time I posted something we lost so I'm going to end it now
GOOD LUCK LIBERTY!!!
Delete