Power clean + hang power clean 1+1: Build to heavy single then 95%x1, 90%x1, 85%x2x2
1a) DB bench press 5x10 heavy but no missed reps
1b) DB bench row 5x10 ea. arm
GHD Sit-ups: 4x15
For time: Row and pull-ups 1,000m, 800, 600, 400, 200 and 20, 16, 12, 8, 4
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ReplyDeleteHeavy Single - 195
ReplyDeleteThen...
185x1
180x1
175x2x2
Super setted through - which might have been a mistake.
DB Bench - 60#
Rows - 60#
GHDs
metcon -
I had in my mind how I would row and go unbroken on the pullups, but I was pretty worn by the time that started, so the rowing sucked and then pullups were just silly, plus I ripped a bit.
17:25 fun fun!
Hats off to those of you who metcon alone on a regular basis, because it sucks and is very difficult to push yourself..by yourself.
Power CL + Hang Power CL:
ReplyDelete215 heavy single (failed 225)
205
195
185x2x2
50# DBs for 5x10 DB BP
70# DB for rows (easy)
Metcon: 20:01
Wanted sub 20 :/
You did awesome!!!
DeletePower clean complex: 145 for heavy single; 137; 130; 125
ReplyDeleteDB bench press: 40's*
DB rows: 30's*
**had no clue what to do on these...got the hang of them after the first set. Only did 4 sets due to time restraints at good ol' 6am
Metcon: 17:21
This metcon got me...not going to lie. I tried to keep the 80% pace, but it was a good hard met con.
Clean: 115X1, 110x1, 105x1 then 100x2.
ReplyDeleteI need to get under the bar & work on elbow speed. Feeling down about my clean.
DB Bench: 3@25, 2@30
GHD: they make my head hurt
DB row:1@35 then 4 sets at 40
Metcon: 22:04. Used a band. (Loserville...I know)
no negative talk
DeleteThis was a good one!!! Barf city!!!
ReplyDeleteclean complex: a scary 130
DB bench:30lbs
DB rows: 40lbs
NO GHD-back hurts too much
MC:22:40
attempted 80% only hung on for first 1000k
I also PRd my back squat last week at 175lbs and hit my old snatch PR of 100lbs.I never posted and want to share. Yipee for barfy workouts!
Nice work! And yes, I almost barfed on my way to work too... wish I was kidding. Great PR's!
Delete1000k is a very long way to row...
DeletePower Clean/Hang Clean: 185 195F
ReplyDeletePower Clean: 205,195,185
DB Bench: 60
Misread the Row: did one arm DB bench in between Duh
GHD's
Cond: 15:46 I didn't get to row on the pace day. Wish I had. Didn't know how hard to go. Blew up on 600M trying to hold 1:47 pace, but made all others there. PU unb.
Clean: 120, 115, 110, 100 for 2x2
ReplyDeleteDB Bench: 30
DB Row: 40
MC: 19:24
Fridays work
ReplyDeleteSnatch: 65# We didn't know what fast meant so we just picked a low weight
Front Squat: 110#
Metcon: 14:50 (2 mats for HSPU, did KB swings in 2 sets of 10)
Whitney's metcon: 16:02.
clean: 130 then %s off that were - 125, 120, 110
ReplyDeleteDB Bench: 30# for first then 35# after that...same with DB row
MC: 22:46
PC+HPC: 120/115/110/100
ReplyDeleteDB Press: 25s
DB Row: 30s
MC:I am going to say 30 minutes at least because I had to stop and vom in the middle of it. Kinda sad bc I feel like I could do better at this one...
PC+HPC - 155 and %s at 150,140,130
ReplyDeleteDB Bench - 3 sets @ 40 and 2 sets @ 45
DB Row - 50
MC - 21:13