Class:
Hit class, small warm-up workout, Step-Ups + Helen -- go balls out on every run, rest should be unbroken.
Extra:
5 Rounds each for time:
500m Row
10 Hang Squat Snatches @ 95/65
*Rest 2 minutes between efforts -- This should be a good grip test after Helen*
Cash's Helen arc
ReplyDeleteSunday April 14, 2013 = 9:58
Tuesday May 21, 2013 = 9:16
Thursday April 24, 2014 = 9:01
Thursday May 21, 2015 = 9;55
Tuesday November 17, 2015 = 9:45
Improvement from May!
DeleteI want to congratulate Ca$h on dominating his NFL survival pool this year, banking on the underestimated power and finesse of Houston 3rd string QB, TJ Yates!
DeleteProud of you sir.
TGUs were hard with the pizza hold. I underestimated that.
ReplyDeleteLunges - got 155 for 20. I can already tell I'm not going to be able to sit down tomorrow.
HELEN - happy with sub-8 for the first time. Tired pull ups still need work. Did not go unbroken, and they were ugly.
Extra: kept the rows between 1:57-2:00 then struggled through the snatches with balance. Total time 22:42.
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DeleteNice row job. Always impressive. I still wish for you to coach me to be a stronger rower.
DeleteWon't be in this week with work and leaving town for a wedding. Time get creative with some cardio. See everyone next week.
ReplyDeleteBooooo
Delete1. Sandbag warm up: 3 rounds + 4 TGU (we did not do these the pizza box way at the 9:30am class)
ReplyDelete2. Lunges: 10@115#, 10@135#, 20@155# -- these bother my knee
3. Helen in 7:47 -- PR for me (I believe 15 sec)
4. Rows and hang snatches:
Round 1: 2:47
Round 2: 2:50
Round 3: 2:47
Round 4: 2:49
Round 5: 2:47
Dem legs doe
DeleteClass:
ReplyDelete1. 10@135, 10@185, 20@225 -- Rough on my back.
2. MetCon -- 7.14, really tried hard to push the runs as fast as I possibly could.
3. Extra -- Felt solid here, mobility is starting to feel on point #ROMWOD, 2.29-2.34 were average times -- Enjoyed the work today. Loving this 4:30p feel/vibe! PRoud and thankful for everyone who comes in and puts in work with me.
Lunges-225x30
ReplyDeleteHelen-7:56. Running is an issue. Need to be more efficient on swings as well.
Extra-rounds between 2:27-2:35. I subbed hang cleans at 135 for snatches.
Ghds with little bro to finish.
And of course griiiiippppp baaaaaabbbbyyy
1) Lunges: 10x115, 10x135, 20x160-- thanks to Jeff for pushing me to go up in weight!
ReplyDelete2) Helen: 10:14, 20s PR. Running is biggest opportunity, followed by doing pull-ups unbroken --I had to break 1x per round on pull-ups.
3) Did 5 deficit HSPU instead of hang snatches bc of back tightness. Not exactly sure on round timing, I would say about 3-3:30 per round. I was getting off the rower at about 2:10-2:15 and the HSPU would take about a minute-- faster in the earlier rounds, much slower in the later.
Lunges : 115, 125, 145..... I think
ReplyDeleteHelen: did all pull-ups strict 12:04..... Sad day when the run felt OK! Lol! Still needs lots of work on running!
Extra: only did 2 rounds. I think done 2:46ish. Tried to keep pace 1:55-2:00 on row.