Clean and jerk: 60%x1x5
1a) Squat: 40%x2x3 – focus on acceleration up
1b) Squat jumps: 3x3 – full depth air squat with a max height jump
AMRAP 6 min: 3 heavy KB snatches per arm, 6 KB CJ per arm, 9 toes to bar
1a) Squat: 40%x2x3 – focus on acceleration up
1b) Squat jumps: 3x3 – full depth air squat with a max height jump
AMRAP 6 min: 3 heavy KB snatches per arm, 6 KB CJ per arm, 9 toes to bar
Had shoulders injected Monday. Doc said rest 3-4 days so 36 hours is about so that's about the same right?
ReplyDeleteSnatch - 95
C&J - 135
Squat - 135
Skipped out on today's metcon to rest the shoulders, did yesterday's row workout (needed to be at 1:55) - 1:56, 1:56, 1:56
Resting tomorrow but did the bench - 205
Friday at 3:30 is 1RM time - squat off between me and Gerken. Beer and pride is on the line.
Snatch @ 135
ReplyDeleteCnJ @ 165
Squats @ 135
MetCon 3 + 15 @ 70lb KB.
Went UB on all toes to bar, which I was excited about :)
Good job on the toes to bar!
Deletesn 75
ReplyDeleteCJ 95
sq 85
metcon 2+7, 50# kb
Snatch: 135
ReplyDeleteC&J: 155
Squat: 145
MetCon: 3 + 11 @ 70 lb KB
I did today & tomorrow's work.
ReplyDeleteSnatch: 65. Hang snatch: 65
C&J: 75. Hang C&J: 75
Metcon: I didn't keep good count because I finally got toes to bar!!!!!! Yipppeeee!!!
Bench: 85
Squat: 90 I did all six reps together. Sorry.
Squat jumps. Box jumps: did 2 sets on the 24" box. Getting braver.
And can we just talk about me getting toes to bar?!?!!
What what?! Yeah rockstar!!
Deletegit it gurl....git it git gurl
Deletesnatch: 75
ReplyDeleteC&J: 95
squat: 85
metcon: 50#kb...2+6(all snatches)
CGreg
snatch: 155
C&J: 165
squat: 135
metcon: 70#kb 4 rounds - he loves the KB
Cgreg is a lover of all things KB!
DeleteCAleb is the KB master
DeleteSnatch - 125
ReplyDeleteCJ - 155
Squat - 140 + Squat jumps
Did some extra gymnastics/shoulders work, but my wrists are hurting like a mfer and I'm tired so I'm adding the metcon to tomorrow's shiz.
Snatch: 65
ReplyDeleteC&J: 80
Squat: 65
AMRAP: 1+15 with 50#KB***
***I would just like to say this is a major accomplishment for me even though I could not get 2 full rounds (that I wanted so badly). It was not long ago that I could barely carry the 50#KB with my left arm, so being able to snatch and c&j it was pretty exciting on its own.
you rocked. My hands suck. I can not C$J a 50# KB.
DeleteSame as sam. But DC'd MC due to hands.
Sam is a ROCKSTAR!!!! We are all getting stronger! Yaaay for the new competitor programming.
Deletegreat job Sam!!! That's awesome!!
DeleteSnatch: 135
ReplyDeleteC&J: 165
Squat: 135
Metcon: 3+12 @ 70lb
Combined Tuesday and today.
ReplyDeleteSnatch. Did squat snatches @ 85lbs and power snatches @85lbs and 100lbs
C&J's @ 110lbs, did power cleans and push jerks at 110lbs & 130lbs
Squats @ 95lbs, squat jumps were super fun ;)
Did yesterdays metcon today.
Times- 1:53.6, 1:53.8, 1:53.5
Will do the amrap tomorrow with the rest of the day's strength work
You better squat 250 come Saturday.
Deletesnatch: 85
ReplyDeleteC&J: 105
squat: 85
Metcon: 3+3 (50#)
Crissy Cannon I channeled you on this one. I didn't know what you got before but I did it but I made myself go as fast as possible s you wouldn't make me look bad again.
DeleteJess you did awesome! :)
Deletesnatch: 70
ReplyDeleteC&J: 80
squat: 90
metcon: 50#kb...1+24
Snatch: 80
ReplyDeleteC&J: 100
Squat: 80
MC: (50lb) 3+4 (doing this on both arms suckzord).
Should have just done it with one arm. Have one jacked ass arm and one scrawny arm. Teehee.
DeleteMetcon 2+17
ReplyDeleteShould have been more but I couldn't string t2b together today.
Your shin held up! YAY!
ReplyDeleteSnatch - 70
ReplyDeleteC&J - 95
Squat - 80
MC - 1+18 50#