Friday 150807
2min Sprint AMRAP:
5 Barbell Push-Ups
5 Deadlifts 95/65 RX+135/95 55+ 75/55
5 Hang Power Cleans 95/65 RX+135/95 55+ 75/55
5 S20 95/65 RX+135/95 55+ 75/55
REST 1 Minute
Repeat 3 more times for a Total of 4 Cycles
*Start back where you finished at on 2 min AMRAP
Post total rounds and reps for all 4 AMRAP’s to responses.
Jerk training: opted for lighter weight to work in split jerk technique
3/2//1/1
back rack jerk
Rest
Front rack jerk
*
WOD rx+ (135#)
Completed 9 rounds + 3 deadlifts
Jerk training up to 120#, had more and didn’t split.
Wod Rx
10 +15
Fun one!
Strength: Split Jerks (absolute mess this am)
3 FR – 185
3 BK – 205
2 FR – 225
2 BK – 235 (1)
1 FR – 235
1 BK – 235
•
WOD rx+
2+2PP
5
7
9
– 9 rds even
Strict press- 135,155,165,175,180
WOD- 135# (D-1)
9 rounds + 4 dl
Back Rack/Front Rack Jerk
3@105
2@115
1@125
1@135
WOD as Rx’d+ (95#) = 9 + 2 or 3 HPC…fell off after the first round. TGIF!!!!
Strength: 3@85, 2@95, 1@105, 1@115
Didn’t want to max out today just starting back.
WOD 65#, push ups on knees
8 rds + 2 push ups
Strength–Split Jerks
3 Back Rack @ 185
3 Front Rack @ 205
2 Back Rack @ 235
2 Front Rack @ 235
1 Back Rack @ 260
1 Front Rack @ 260
1 Back Rack @ 295
1 Front Rack @ 300
WOD Rx’d+=9 Rounds + 8
Strength push jerk up to 105#
WOD with 85#
9 rounds + 1 hang pwr clean
Strength up to 175#
Wod rx 8 rounds + 3 S2O
One and half hour mountain bike ride Turkey Mountain
Wod Rx +
9 rds 2 HPC
Made mistake trying to stay with Sydney which worked the first 2min (3rds 3 push-ups) then died. Lesson learned…maybe
Strength push jerk from back up to 165# failed 175#
WOD with 85#
8 or 9 rds and 5 push ups.
Can’t count apparently
Strength to 95
Wod w 65
6 rounds I think
Basically using right leg only
Strength front rack up to 125#
Back stopped at 95#
WOD with 65# and barbel pu on knees
9 rounds + 9
3@155
3@185
1@185
2@205
1@205(f)
1@230(f)
WOD as rx’d+:
6 rounds + 5 Deadlifts
3@155
3@185
2@185
2@205
1@230
Front jerk – 1@245 (pr)
WOD. Rxd.
8 rounds
Wod was RX +
Push jerk up to 120. Failed at 125
Wod RX
10 plus 2 DL
wod rx’d
12 rds + 1 dl
Strenght:
Front – 185-225-275-305(f)
Back – 185-225-275-325
WOD Rx+
Rounds 9 + 16 (1 PushPress)
Back rack split jerk
3@185
2@225
1@275
1@300
Front rack split jerk
3@225
2@275
1@300
Failed@325
WOD
Rx+
Rounds=11+4 HPC
Back split jerk 225# (pr for OH)
WOD rx
11 rounds + 2 HPC
Strength front jerks up to 100# (PR) <—-Kind of a big deal for me!
Wod w/55# and regular PU's
9 rds
Push jerk (did same weights for front/back)
3@135#
2@155#
1@175#
1@185#
did PLU/dips/PU during WOD. I think this is the hottest day I’ve worked out so far.
Strength
3@95
2@105
1@115
1@125 (PR)
WOD RX 9+12reps
Did Not do Back Rack Jerk; shoulder injury
Front Rack Jerk
3@155
2@205
1@225
MetCon:
Rx’d 95 lbs. 10 rds even
Wod rxd: 12+3 pushup
Strength up to 275 front and 250 back.
Split jerk from behind
Up to 155 failed 175 then didnt wait long enough before attempted 165 and failed
Split jerk in front
Up to 145
WOD w/85
8 rds+2HPC
Wod as rx’d 10 rounds +4 s20. Almost got 11!
Split Jerk up to 155 (back and front)
Wod rx+
11 rounds+ 3 barbell push-ups
SJ from front and back
285 on both (pr on both)
wod+
8 rds + 5 BBPU
Back split jerk 225# (pr for OH)
WOD rx
10 rounds + 5 HPC