Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext
snatch: 80-95-110 (missed 3rd round on 110 cause I didn't lock out my shoulders)
ReplyDeletejerk: 100-115-130
clean dl: 145 (I'm doing this off of my clean number...is that right?!)
squat: 150-170-190 (felt waaaay better than last week!!)
press: 65 (I'm embarrassingly weak at this movement, because this was really heavy!)
metcon: coming back to do this because I ran out of time due to my weakness programming and all this great work!
Love how peppy you are about the total volume of work. :D
Deletemetcon: 9:33 and boy was I nauseous :)
DeleteSnatch: 125, 155, 175 (failed 6 of my 12 snatches, pretty awful day)
ReplyDeletejerk: 155, 185, 205
C DL: 220
Squat: 205, 245, 280
Metcon: 10:20
Hey Grant, Chris here, didn't do so hot today thanks for asking. I couldn't get into a bottom position to save my life, even with a prolonged warm up this morning. Hopefully the week gets better.
warm up: DU, low dip outs (on rings, red band), strict pull ups (red band)
ReplyDeleteSnatch pulls: 85, 100, 110
Clean pulls: 105, 125, 145
Clean DL: 150
Squat: 150, 175, 200 (last set as singles)
Press: 2 sets @ 95, 2 @ 100
metcon: subbed DL @ 115 for power cleans, 10:27
Snatch: 140,160,185
ReplyDeleteJerk: 170,195,225
Clean DL: 255
Squat: 245,285,325
MetCon: 8:21
My pinched nerve or whatever it is is still in the back of my mind. Didn't hurt lifting but I could feel it, reminding me it was there. However, lifts, while tentative, went well. Low back muscles are very tight right now, obviously. Time to get my roll on
DeleteWarm-Up 5 min airdyne
ReplyDeleteHurt wrist from Saturday so no full lifts
Clean DL @ 225
BS @ 185, 215, 245
Conditioning:
30 sec hard/slow @ 10 min x 2 on row machine
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ReplyDeleteSnatch: 145, 165, 190 hit all
ReplyDeleteJerk: 190, 225, 245 hit all
No Deadlifting for this guy
Squat: 260, 300, 345 hit all
Metcon: 7:40
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ReplyDeleteSnatch 80, 95, 110.
ReplyDeleteI feel like I did a ton of reps with the snatch. I don't know why I can make myself be patient and finish my pull.
Jerk: 110, 130, 145. Felt light and easy.
Clean DL: 155
Squat: 155, 175, 200. Surprisingly felt light and easy.
Press: 85, then up to 95 for last three rounds.
Metcon: 8:17
Managed to go unbroken touch and go on the cleans, which was my only goal. tried to get on and off the ghd as fast as possible but seemed to keep getting caught up on the switch from sit ups to back ext. dang foot couldn't find the grip fast enough.
Overall for some unknown reason I've been feeling pretty good the last few days and that's with eating nachos like three days in a row. ;) maybe I should eat more nachos cause I haven't changed anything else.
nachos = pr ...fact. ps dead has a new larger order of nachos. just sayin
DeleteThat may mean you just need more carbohydrates, period. Maybe some more fruit or yams or sweet potatoes...
DeleteThanks Forrest I will have to try them out, cause we all know I have a weakness for nachos. They are just so good.
DeleteG, I eat a fairly good amount of sweet potatoes a week. I would say four to five decent sized ones. Fruit not so much cause usually when I buy it, I eat the whole container. So I should eat even more carbs that I do with that many tators a week???
That's actually a pretty solid amount of sweet pots. Maybe you don't need so many. But if all other factors are equal and in good standing, if I feel run down I up my carbohydrates. FWIW
DeleteSnatch @185 (went 7/8)
ReplyDeleteJerk @240
Clean Grip DL @255
Squat @295
MetCon - 8:25; a lot of awkward transitions including picking-up the foam off the floor that came off basically EVERY round as I was getting off the old-school GHD. Still a good workout. My back was ON FIRE the last couple of rounds.
It looks like someone taped the crap out of it, so hopefully we won't have that problem any more.
DeleteSwitched up order of work due to normal evening crowd.
ReplyDeleteGoat Work - Low dips, MU practice
Squat: 105/125/140
Press: 65 (hard, but wondered after if I could have done 70)
Snatch: 75/80/90 (6/8) and some Power Snatches were def involved
Jerk: 90/105/120 (8/8)
CDL: 130
Conditioning: 11:11 rx. Was discouraged at first by the time and fact that I did not string any cleans for fear of lower back issues. In hind sight, it was a good effort and super quick recovery proves that was not performed at 100%.
I had a long day in the cold on a rescue on Sunday/Rest Day, so I wanted a full day of rest. I took Mon off and am piecing together the three days into two.
ReplyDeleteSnatch: 135,155,175 one miss, but I made it up within the round
Jerk: 145,175,195 Lots of pop today
Squat: 195,225,260 Felt Good
Cond: 8:24 I figured out it was faster to hang onto the bar than drop it part way through. Duh! But I felt fast.
The extra rest went a long way. I felt better in the gym today than I have in a while.
Snatch-80,85,95
ReplyDeleteJerk-90,100,115
C DL - 135
Squat-130,150,170
Press-95 should have went to at least 100
Metcon- 9:56