Snatch: 60%x2x5
Clean and jerk: 60%x1x5
Squat: 50%x2x3 – focus on acceleration up
4RFT: 16 heavy DB push presses, 16 backward walking lunges, 16 GHD sit-ups, rest 1 min
Squat: 50%x2x3 – focus on acceleration up
4RFT: 16 heavy DB push presses, 16 backward walking lunges, 16 GHD sit-ups, rest 1 min
Snatch - 85
ReplyDeleteC&J - 135
Resting my shoulders and then coming back, I think the Jerk/PP movement hurts more than snatching.
Squat - 155
Metcon - 10:10ish
(35# first set, then 50# last three)
DeleteSnatch: 85
ReplyDeleteClean and Jerk: 105
Squat: 130 (did 60% accidentally)
Metcon: 9:35 (did 35# first set, then 40# last three)
Cannon Ball that is so fast! Did you rest a minute between? Cause if you did you make me look really bad! :D
DeleteYep. Validated by the Jdawg.
DeleteThis comment has been removed by the author.
DeleteSnatch: 65
ReplyDeleteC&J: 75
Squat: 100
Metcon: 12:57 (35# DB) first round unbroken. Next three rounds, 8 unbroken each time then had to piece together.
sn 75
ReplyDeleteCJ 95
sq 105
metcon 14:34 @ 40#
Snatch: 65
ReplyDeleteC&J: 75
Squat: 95
Metcon: 13:54
Forgot to add weight. Did 35# first set then had to go down to 30# :(
DeleteSnatch 70
ReplyDeleteCj 95
Squat 100
Metcon18:07 45#
Squatz, snatches, and clean and jerkz felt great.
ReplyDeleteMetCon - 12:35 @ 70#
Felt good the first two rounds, rough the third and got owned on the 4th. Wow - triceps are smoked.
Snatch, clean and jerk, and squats: 75, 95, and 105.
ReplyDeleteFelt super lightweight today.
Metcon, holy cows.
first round at 45#, that didn't last long when I failed my last rep three times. Then dropped to 40# for the rest. My arms are still quivering, but at least I didn't vomit even though I felt like it.
Time 15:35
Owned my the GHD hangover headache.
Snatch - 125
ReplyDeleteCJ - 150
Squat - 175
Metcon - 12:00 with a 53lb KB. Wrists were hurting wicked bad or I'd have grown a set of balls and tried the 70lb. Also, since my garage gym does not have two equally weighted KBs or DBs, I had to do 16 singles on each arm each round. Maybe that makes up for using the 53lb? And, as usual, GHDs on Garage-Ghetto-Rig.
Snatch: 135
ReplyDeleteC&J: 135
Squat: 155
Cond: 9:15 (50# DB's)
snatch:70
ReplyDeleteCand J: 85
Squat:85
MC:35# first round 40# for rest
16 somthing
Snatch-85
ReplyDeleteC&J-110
Squat-120
Metcon-1 arm KB PP (16 each arm) @35lbs, very awkward. Ghetto ghd sit ups off the jerk box. Time =11:20
snatch: 75
ReplyDeleteC&J: 95
squat: 105
metcon: 12:33 @ 35lbs - thanks for the nausea...
Yes, the nausea...
DeleteSnatch: 80
ReplyDeleteC&J: 100
Squat: 100
MC - 13:40 (40lbs)...It was hard, but on the 3rd and 4th round I learned how to string them together.
I need more fish oil...
ReplyDeleteJust grabbed barleans at vitamin shoppe. They honored their online price of 20.99.
DeleteSnatch: 65ish
ReplyDeleteCJ: 90ish
Squat: 100ish
- In morristown so were using Kg weights.
MC: 35# UB KB for first 8, 7, 7, 6 of each round then finished with UB 25# bc form was getting pretty bad and wasn't sure if it was supposed to be more like a sprint. Probably should have stuck with the 35#. @ 11ish
Had no clue Morristown used the metric system.
DeleteSnatch: 105
ReplyDeleteC+J: 155 (felt great)
Squat: 170
Metcon: 13:36 with 50#KBs - should've gone heavier. Those of us who know my former lack of upper body strength know how I would have done 40s a few months ago.
Also, t minus a few hours until total ab crushing soreness from the GHDSUs.
snatch: 66
ReplyDeleteC&J: 80
squat: 120--did 60% accidently
metcon: 13:15 @ 40lbs