Wednesday, December 12, 2012

12/15/12 Saturday

If you are completely and utterly run down from the week and are trying to figure out a way to skin this day without dying, just make sure to get the squats finished.  

 Squat: 88%x3x8 – up weight on last set if you can, no missed reps
Snatch: 80%x3, 85%x2, 80%x2x2
Clean and jerk: 80%x3, 85%x2, 80%x2x2
4 person teams for time: 60 bar muscle-ups, 120 deadlifts (225/155lbs), 180 wallballs (20/14lbs), 240 double unders – one person working, one person resting, and two people moving one (one between them, so switch off) heavy sandbag 200m
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20 comments:

  1. BrandonDecember 12, 2012 at 4:56 PM

    I will be unable to do this MC with a team, gonna have to go at it solo.

    How does one appropriately "scale" this to do by oneself? 15 BMU, 30 DL, 45 WB, 60 DU for time but what about the sandbag?

    ReplyDelete
    Replies
    1. LTDecember 12, 2012 at 5:29 PM

      Be social and get some friends. lol

      Delete
    2. cgregoryDecember 14, 2012 at 2:14 PM

      shorten the run to 100. That should equate to being able to share the burden.

      Delete
  2. Shaina JDecember 14, 2012 at 11:41 AM

    Squat 175 and 185 on last set
    Snatch 85 and 90
    Jesse said not to do clean
    METCON
    Did it by myself. Jesse had me do 20 c2b pullups, 40 deadlifts, 20 wallballs, and 200 m run w/bag
    Time was 7:08

    ReplyDelete
  3. Jeremiah December 15, 2012 at 7:44 AM

    Squat - 275 with last set at 290. Felt really good today.
    No C&J or Snatch. Still resting shoulders.
    Did 30 seated box jumps at the direction of CGreg
    Metcon with Alex, Ann and Crosnoe. Not sure our time but it was a good effort by everyone.

    ReplyDelete
  4. Dougie FreshDecember 15, 2012 at 8:21 AM

    Quite under the weather today. Breathing out of my left nostril is impossible. Deep cough. Going to rest and get better.

    ReplyDelete
  5. BrandonDecember 15, 2012 at 8:31 AM

    Squat - 305 failed last rep of last set. Then again, this was my (high bar) 1RM after regionals just 7 months ago, so I'll take it.
    Snatch was terrible today. Eventually got all reps (165/175/165) but this took me literally an gour.
    CJ - 200/215/200
    For the metcon I did: 15 BMU (unbroken), 30 dl, 45 wb, 60 du and one 200m carry with an 80lb sandbag. Took 7:41.

    ReplyDelete
  6. LTDecember 15, 2012 at 8:54 AM

    Squat 180, 185, and 195
    didn't snatch or clean and jerk.
    Metcon with Crissy, Shane, and Cat I don't know our time.

    ReplyDelete
  7. PattyDecember 15, 2012 at 11:43 AM

    Squat- 320 for 7 sets, 330 last set
    Snatch- 180, 190, 180. This was a big mental boost for me. The snatches didn't give me as much trouble as I thought they would. It has been a while since I've done this type of weight for reps. Pleased
    C&J- 205, 215, 205

    MetCon: had to sub "high" C2Bar pull ups. Almost had enough room to do bar MUs...
    15 "High" C2Bar pull ups, 30 DL @ 225, 45 Wall ball, 60 DUs and 200m KB Carry @ 2 pood

    9:16.

    Should have been about 30 seconds faster but I just could not get my DUs going. Probably need to warm them up next time...

    ReplyDelete
  8. UnknownDecember 15, 2012 at 1:12 PM

    Squat 5@ 170, 2@175, 1@180
    Snatch: 80/85
    C&J: 100/105

    No metcon.

    ReplyDelete
  9. UnknownDecember 15, 2012 at 1:38 PM

    Squat 165 (82.5% of max)--not a strong day for me
    Snatch: 90/95
    C&J: 110/115
    no metcon

    ReplyDelete
  10. AnonymousDecember 15, 2012 at 2:48 PM

    squat:147,150,155 <----big stuff for me considering 1 RM is 160!
    No C$J or snatch due to time.
    rocked the MC

    ReplyDelete
  11. UnknownDecember 15, 2012 at 4:16 PM

    Squat: 260
    Snatch: 155/165,165/165
    C&J: 165/175/165

    Cond: Solo 15BMU, 30DL, 45WB, 60DU 8:41 (w/ no run)

    ReplyDelete
  12. AnonymousDecember 15, 2012 at 8:00 PM

    Squat: 190 (195 last set)
    Snatch: 110/115/110
    Clean and Jerk: 135/145/135
    Metcon with Shane, LT, and Cat 22:? (forget exact time)

    ReplyDelete
  13. cboazDecember 16, 2012 at 10:55 AM

    Squat @ 295, 300 on last set
    Snatch @ 175/185/175 - failed one rep at 185, then felt awesome during last two sets
    CJ @ 215/230/215 - felt quick and good
    BP @ 205
    MC with Saturday morning class (ghetto), then some bar MU work and HSPU work

    ReplyDelete
  14. Miss JDecember 16, 2012 at 11:19 AM

    Squat: 175, Only got 2 reps at 180 last set
    Snatch: 105, 110, 105
    C&J: 132x3 (Power cleaned one rep), 140x2 [Didn't do last set bc of time]
    MC: Me, KGreg, Shipley, Cope: (me and KGregs used bands for Bar MUs, Cope and Adam did Rx, we used 120lb sandbag)
    Time = 24:50

    ReplyDelete
  15. KirstenDecember 16, 2012 at 1:31 PM

    Squat-210, 215
    Snatch-115, 120,115
    C&J-150,160, 150
    For the metcon I just divided everything by 4.
    15 c2b pull ups, (I'd go through the celling if I even attempted a bar MU in our garage), 30 DL's @155, 45 WB @20lbs, 60 DU's, 200m sandbag carry w/80ish lb sand bag. Time =7:33.
    Legs are soooooooo tired ; (

    ReplyDelete
  16. UnknownDecember 17, 2012 at 4:09 AM

    squat: 175x6 180x1 190x1
    snatch: 100/105/100
    c&j: 125/130/125
    metcon: Jess, Adam, and Cope's team. 22:?? whatever, we did well and I felt like everyone worked equally as hard! Also, 120lb sandbag is just torture!

    ReplyDelete

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