Class - Focus in on the Jerks, hit solid footwork, don't worry too much about weight.
Stones - Go up into the 180 or 200+ guys, ladies if you can get on a 110 one that would be great.
Extra Work:
1) Benchmark:
50 OHS @ 135/95
2) With a partner complete:
30 Rounds:
:30 on / :30 off
AirDyne Max Cals
Wattage Goals - Men - 700+, Women 400+ - Try to accomplish as many rounds as you can above this pace.
Testing 1-2
ReplyDeleteGood to be back with the AM crew on this fine, crisp October #humpday.
ReplyDeleteBack is feeling much better but stayed conservative on the #jerkz. Worked up to 135#.
Shoot throughs felt solid - TKB and I did them synchro side by side each round.
Did 5 clean and jerks at 105# rather than stones.
50 OHS time: 2:26
Wrists gave out at 38 reps, dropped and then did a quick 12.
Did the bike intervals with Jade while Ca$h judged the speed and creativity of our transitions on and off the bike.
2:26- BEASTLY!!
DeleteI expect sub-2 from you Sir.
DeleteWhew that was brutal
ReplyDeleteClass : 3 jerks worked up to 155
Need to work on a fast dip and not going forward... Got better at the end (thanks to ballin for standing in front of me so I would stay vertical ha
Atlas stones felt good at 116 , shoot thrus got my shoulders ....
OHS 50 reps: 4:34 (didn't feel so stable... Shoulders,core and butt were tired) don't with Alex and shelb
Alex and I then did the brutal 30 min air dyne!
Stayed in the 320-419 range ... Then the last 5 min I really tried to push it and I could get the RPM to like 700 for 1 sec then I would die !!! Ended with 198 cals
Today was a solid punch to the face followed by a swift kick in the ass. First time doing atlas stones ground to shoulder and I struggled hard. Happy to have that done with.
ReplyDeleteExtra work with Shelby and Kenz
Finished overhead squats at 3:57. Legs = smoked.
Air dyne = 251 cal. Not great but I'll chalk that up as a mental victory
Jerks up to 235, focused on footwork
Delete1. Jerks felt pretty good today even though my lats are sore as shit! Worked up to 145#
ReplyDelete2. EMOM in class was fine -- I used the 93# stone cause I was being a wimp, and shoot thrus felt great.
3. 50 OHS for time in 2:49 (set of 25, 15, 10) -- These felt pretty good.
4. Airdyne... OMG. Kept my watts above 400 for every interval for about 23-25 seconds then died out. This kicked my butt. Total calories was 235. Thanks to Chuck for being an awesome cardio partner!! Sorry for all the mean words, Jeff!
Killed it!!!!
DeleteWorked out with Jibs today. Good session
ReplyDelete1) Jerks- worked up to 255x3. These felt really good. Prob could of went up, but stopped
2) OHS- 2:53. 30/13/7. Wanted to do 30/20 but lost stability overhead.
3) AD- great push with Jeff. I got 335, he beat me by 3. I believe it came down to the last couple sets. Good day!
BULLDOG!!!!!
Delete1) jerks hit 245 x3 felt real good and solid
ReplyDelete2) Emom Atlas stones beat up my forearms and shoulder.
3) OHS 4:04 legs felt smoked after yesterday
4) airdyne finished at 250 legs just couldn't keep up 700 over first few min
Went at it with the Bulldog today:
ReplyDelete1) Jerks hit 245 x 3 - 255x2 - Wrist still a bit weak overhead.
2) OHS - 4.11 -- Victory for me, 15, 15, 11, 9 were the sets...Given how my arms/shoulders feel/felt after yesterday I was pretty proud of this. A continued work in progress on these though, definitely my biggest weakness.
3) AD - 338 Cals, hit above 700 for the first 5 sets, then the last 4 sets, in the middle was mostly ~600, still a personal PR on this. *Remember your numbers on this!*
1) no split jerks yet!!! I'll be back to those one day!!!! I did work on the latssssssss.
ReplyDelete2) About those shoot throughs, the abs were burning!!!! Like Boobie, I chickened out on going any higher than 93! Oopsy!!!!!
3) did the airdyne with:Shine, Csans, Captain Kirk, Jesse Stamos, and BabyGap. Shine and I shared a bike! Kept it above 400 for all intervals with the occasional dip to 392 but then shot it right back up to 400. Last round kept it above 500. Sweet mother it was awful.... But the good kind of awful! So much fun doing it with friends! Not sure what our total Cals were! Shine, HELP!!!
I got you! See below :)
DeleteAfter taking a "personal day" from the gym yesterday, it felt good to get after it with some cool kids tonight!
ReplyDeleteKicked it off with a big crew on the airdynes. This was, of course, pretty terrible but was also somehow better than I expected. I kept my watts around 420 for the first 5 rounds, and then got there again for the last 4, getting to about 475 for the last 2. For the rounds in between that, I stayed between 359 and 375. Jen and I shared an airdyne, and we got a total of 437 calories. My guess would be I probably got about 200 of those.
For the split jerks, I worked up to 135. Biggest issue is getting my back leg bent enough! Needs some work.
Couldn't find any 110 stones?? So I stuck to 93. Whomp whomp. I actually like stones, but the shoot thrus got pretty tough towards the end.
Finished up with OHS. This killed my wrists! Finished in 4:22-- did 15, 7, 8, 10, 10.
Great day. Proud of everyone!
I started off the evening with the OHS, which for me and after yesterday I was pleased with finishing in 6:49.
ReplyDeleteFor class I worked up to 175 really working on footwork and core stability, the split jerks felt really great today so I was happy.
The EMOM I did 142, didn't quite "have the stones" for the 172+. Shoot thrus were tough on the abs but good as well.
I proceeded to be assaulted by the air assault bike by myself which was such a mental battle, had to fight through that "20 seconds and done fatigue" (story of my life). I was able to get 303 cals though so I was good with that, gotta keep working on holding my wattage/pace though.
Clark!!!!!! Hahaha
DeletePlaying catch up on Friday (COTA day baby!)
ReplyDeleteJerks-265x3 275x2 fail on 3rd
OH sqts-2:15 42/8
AD-347 up over 700 for all rounds but don't know if I did any round for all :30