1) EMOM15:
Squat Clean - First 5 minutes you must hold the catch in the squat for at least a 3 count before standing up. Begin around 50-60% and build each minute. No more than 90% until the final 2 minutes, no more than 2 misses. Try to put up a solid number for the day.
2) Front Squats:
In 20 minutes build to a Heavy 3, or 3RM with no failures. Emphasis on mirroring your Clean footwork for your squat stance. Minimum of 3 sets above 80%.
3) Glute-Ham Raises - 3 x 12 while holding a weight (~10-50lbs) in front, drop the weight mid-set if you cannot achieve perfect positioning.
PRd the 530am class this morning!
ReplyDeleteNo grid peeps no problem - Mirth, Lease, Fun Bobby, Machio all non 530 amers who have now made transition to the mornings. Just like Goldber - Who's next?
Hamstring Update - felt better today. I did the lightest possible jog but its not like I have a second gear anyway.
DeleteJealous of the top notch #Replacements this morning, and glad to hear the hammy is feeling better.
DeleteWOD
ReplyDeleteChased Crispy through the 400s awesome rabbit for during my favorite thing running
17:30 need to start working on butterfly C2B to be as fast as Mirth.
Squat Cleans felt a little sloppy to start but felt good and end on 265. Knees started hurting last two sets.
FS will be back in this evening to do
Glute-Ham raises used 25# legs feeling smoked from Mon-Today ready for active rest Friday
Squat cleans: 110,110,225,215,225,225,235,135,145,145,155,160,10,275,190 (fail) 190 MAKE! Yay PR
ReplyDelete3RM front squats :
125,145,155,165,175,190X2 urgh
To be continued .... (Didn't wanna forget my numbers)
you think you would have been more excited with cleaning 275 :P
DeleteLOL.
DeleteProud of that PR Kenz!!
I thought it was 10,275. That's heavy
DeleteSorry guys...
DeleteHahahaha clearly I just wanted to throw you guys off
No clue what happened up there with your numbers haha but I am super proud of you and your PR!
DeleteYyyyaaayyyy!!! Good job Kenz!!!
DeleteDid extra work before class with Jesse & John R.
ReplyDelete1) Cleans- worked up to 315. No misses
2) FS- worked up to 355, felt good
3) GHD- didnt used any weight. Legs were smoked
Class WOD- 15:52. Tried to run with Jesse but no way in hell. He killed it.
Came back and hit front squats 365 legs were tired
ReplyDeleteHit 245 on push jerk earlier
Double sesh today you ANIMAL
DeleteDouble session and none of them were at 530am....smdh
DeleteWorked up to 150 for squat cleans which was a PR. Got up to 90% of my front squat for a 3 RM. Attempted 95% but only got 2 reps.
ReplyDeleteDid the class workout which was a bit rough. I got 20:22 I think.
Good work grid leaguers!!!! You guys did awesome!!! You guys are always so much fun to watch!!
ReplyDeleteCleans: 100, 105, 120, 125, 125, 135, 135, 145, 145, 155, 155, 165, 165, 175, 185
All makes felt good. Concentrated on getting under the bar fast and not hopping forward
FS:
worked up to 200 for 3.
Workout: 20:32 yes... Running and gymnastics in one workout.... My worst nightmare.... BUT glad I did it. Gotta start somewhere.
Sound likes you got better - proud of you.
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