1) OH Yoke Holds - 5 x 30s - Try to bump up ~10lbs on each set from last week and improve on core position.
2) E90s for 15mins (10 rounds) - 2 Jerks - Pick load. You may go light or heavy depending on how you feel.
3) For time:
Row 1k
30 Hang Squat Cleans (135/95)
30 CTB
Row 1k
4) Farmers Holds -- Grab 70lb KBs (guys 100lb DBs) and hold for as long as you can. 2-3 sets.
Anyone doing this around 10- 10:30?
ReplyDeleteMaybe text Jesse ?
DeleteSolid early AM crew this morning!
ReplyDeletePreciate everyone for recognizing the #bcod for what it is: Prime Get Better Time.
Did 3 yoke holds with no weight, then added 10 and then another 10 to finish. Felt pretty solid.
Worked up to 175# for the double jerk. Bringing the weight back down between reps is by far the worst part.
Wod time: 14:32
Farmer holds: 1:02, 0:53, 0:42
Shoulders are trashed, taking an off day
ReplyDeleteYour shoulders are a hell of a long way from your heart you candy ass
Deletehttps://m.youtube.com/watch?v=wY5LGFhiTBU
^^^TROLL
DeleteDumb question here: Is this in place of class WOD or in addition? -Monique
ReplyDeleteAnd why won't my google sync up?
Scratch the Google question. That mission's accomplished.
Deleteyes, this was instead of programmed class =)
DeleteThanks Jenny!
Deletedid the shoulder accessory work from last night this am between Yoke holds. Did empty yoke for 3 then +10 lbs for last 2
ReplyDeleteJerks up to 175- did not feel solid today. Worked heavier front rack holds after. did 290# for 3x20 sec. this was very hard on the collar bone
WOD: 13:51
I owe farmers holds....
did some reverse hyper and other core after
This comment has been removed by the author.
ReplyDeleteDid yoke holds w brodie and rocky
ReplyDeleteThen did class partnering w rocky for his bday
Needed a fun relaxed workout day
Yoke Holds - work up to 225
ReplyDeletePush Jerks- worked up to 270 for 2
Wod - 14:06
I would like to share my game plan/ how i broke down this wod with everyone ....
1k row 4:00
30 Hang Squat cleans 4:00
( I did 6 UB every :45sec)
30 CTB Pull ups 2:00
8,8,7,7
Turning the damn rower back on 0:06 sec
1K Row 4:00
Layed on ground gasping for Air 5:00
Thank you for reading my game plan!!!!
Absolutely loved the game plan! We all need to start sharing like this.
DeleteYoke hold: bare/ bare/ bare/ 190#/ 190#
ReplyDeleteStability still off with coming back after my hip. No pain but definitely felt weak.
Jerks I worked with omar. 185# for the first few then worked up to 225# every one felt solid.
Wod: 15:24
1k - 3:40
Cleans - 5 reps ub until finish
C2b - huge weakness still 3 then the last handful singles
1k - 3:34
Farmer hold: 1 minute each set. 3 total
Started out attempting some OH yoke holds with Shelby. Made 7 attempts, finally able to stabilize on the last two. Held for a combined total of 20-30s or so.
ReplyDeleteWorked with Kenz on the jerks. I wasn't really feeling awesome with them today, so kept it light. Worked up to 130.
Finished the workout in 18:03. Finished first row in 4:22. Back still feeling kinda gross so I started out doing hang cleans as singles but started doing sets of 2 at about 10 in. Finished around 9min mark. Did ctb in sets of 4 -one set of 2 at end. Rough on grip. Started row just before 14min mark and tried to beat my first pace.
Did 3 sets of the farmer holds. Goal was 60s each round and hit that for all 3. Forearms were toast! Wrapped up with some Jenny exercises.
Jerks.. Worked up to 130 ... Just felt heavy today... so tried to really think about form.
ReplyDeleteWod: finished in 17:02, I walked to the rowers so that took some time... (Walked from extra work area to where the rowers are... Roughly 15 seconds could probably be knocked off that time maybe .. But still felt pretty sore doing th squat cleans... Those KB swings got me!
Went home to pack for the cashmans wedding!!!!
Well I was dragging like my usual Thursdays-especially after listening to 20 senior tackle speeches today (tear jerkers, brought me right back to mine). But had a couple pick me ups with special guests Alex Conti and Mo. I'm pretty used to Jeff standing me up-really numb to it now so today didn't hurt as much as usual. It especially helps now that Omar and I have a special Thursday routine to end the week-curls, tricep extensions, and Z presses. Anyone is welcome to join.
ReplyDeleteYoke holds-empty first set then 40# added for next 4 sets. To hose things suck. I would rather walk. Just standing there is terrible. They especially suck to do before jerks. Weak on all my catches.
Jerks-worked with Al. Blocks. 2 quick singles each set. 185/185/205/205/225/225/245/255/266/275
All catches felt weak (see above)
WOD-12:55. 3:40 or so row. 12/10/8 cleans. 5/5/7/6/5/2 CTB and 4:00 row to finish. Need to do bigger sets on C2b-not necessary to apex that much.
Farmer Holds. Around :32-:38 seconds (had my biker gloves on just for Jenn and Jenny-wish you guys could've seen it. Should have snap chatted it--am I right Jenn K am I riiiiiigffhhhttttt?????)
Curls/tricep extensions or whatever they're called JEFF HELP ME OUT HERE/Z press w/45# 7/7/10x2 sets
Swole
https://m.youtube.com/watch?v=0ilLlk8l_Bk
The gloves will be snapped.... Just give it time.... You can't rush glory, JSans....
DeleteMade a special appearance tonight at 6:30 and got after it with John and Mo.
ReplyDeleteWas a bit late and missed the yoke holds and to be honest my body will probably thank me later.
Jerks at 185/185/205/205/225/225/245/255/missed 265. Thinking it's doable but just fatigued from the week.
15:11 on the WOD. Sets of 5 on the hand squat clean. C2B is was ugly. Grip and no rhythm. Started by doing 4 or 5 then did doubles for the remainder. Last row was brutalllll, forearms were on fire!
100 DB holds for :45/:30/:45 (weak second set)
Bi's tri's and some shoulders as John mentioned above
Thanks for the shout out, John. Relieved to have buddies & entertainment on this one. Sunshine was an awesome cheer leader & helped get my head outta my ass as per usual.
ReplyDeleteYoke holds oddly got easier but still sucked the entire time. Full 5 sets at 30s - added 10# last set.
Jerks: K$ couldn't say it any truer. Catching that bar was the toughest part. I'd like a do over using the blocks - was envious of John & Alex over there. Last couple rounds were 135# & I had to clean the bar after dropping it last rep. Sunshine cleaned once for me. #Studette Ended at 140#.
WOD - terrible time keeper throughout
* 4+ min row? Apparently, same rep scheme as sunshine 4's then 2's last 2 sets.
* Struggled through C2Bs using a block for height & finally moved to Speal bar, but still couldn't find my butterflies and ended on strong singles last 10 (or more) reps.
* a longer 4+ (I think) row with no go in me. The guys & Sunshine again kept me going to finish in a time to beat 19:27 Lots of room for improvement.
Farmers Carry suck. Period. 60s/35s/40-ish. Disappointed Sunshine here and farmer carried those bitches home on her command to make up time, sanitized them & put them to bed.
Grocery shopped w a hand carrier afterwards & could hardly hold my basket. Hooked it w both arms. Seriously.
In closing, Tom Brady & Edelman just brought it home for the Patriots. Wooooo!
Proud of you. And welcome!
DeleteImportant Note: Pro-Patriot fodder will not be accepted on this blog!
Did my 7/13 squats instead of the yoke holds. They felt heavy today and my legs were pretty tired.
ReplyDeleteWent right into the jerks without a break, which was probably not the best plan. Worked up to 130 for 2. Failed the second one at 135 during the last interval.
For the workout I scaled the weight down due to my legs feeling like death after the first part. Finished in 20:19. The C2B are a big weakness for me. Had to do sets of 3.
Ran out of time for the farmers carries.