Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining
c&j: 100-115-130
ReplyDelete*This felt bad today. I have some kind of stinger type thing in the right side of my neck. It hurts to turn my neck to the right and it shoots strange paints all the way down my right arm. This kinda hindered the whole picking up the barbell thing and locking out overhead...it'll get better :)
metcon:
4+5 wallballs (T2B ub, so I was pleased)
6+1 box jump
5 (may have redlined on the HR push ups)
7+5 push press (clearly, this felt the best)
As long as the redlining was muscular endurance and not cardiovascular. Hope the neck gets better!
DeleteDid this work yesterday, but I'll post today:
ReplyDeleteCnJ @245 3+1
Conditioning - check! Not sure exactly how much I did on each...
Also, did Saturday's work this AM:
ReplyDeleteSquat @295x3x3
Touch-and-go DL @355# (should've gone a little heavier, maybe 375'ish - was a little too light...but 5 days on in a row, I was okay stopping here)
Conditioning from hell: 21:16
-For those of you doing this tomorrow, heed my words:
Do the cleans as singles (full clean and drop from top), take a few extra breaths between reps after every 2-3 and understand the 50 cleans will take a while. I did the first 15 too fast and it was hard to recover. Once you get half-way through the thrusters, just friggin' go. Try not to rest and push it, just don't work until failure on thrusters or pull-ups. The row REALLY hurts at the end and I REALLY wanted to stop and cry. Like I said, just friggin' go until the end. I expect to see some 18:00'ish times.
Also, for all reading this, work as hard as possible to recover the legs from this session. Contrast shower, self massage, epsom salt bath, whatever works best for you... Lifting is at a high volume next week.
DeleteI will note this on the post as well.
The conditioning for Sat sounds fun. 18:00 also sounds fast. I might give this a shot.
DeleteI wanna cry just reading the work.
DeleteC&J: 145,175,195
ReplyDeleteCond: T2B/WB - 6R(171)
BS/BJ - 5R+4BS(170)
SDHP/PU - 6R+2SDHP(171)
PP/WL - 8R(173)
If you calculate 80%HR the same as weight I was over 80% (170/190=.89), but I was also at a pace I could maintain, so I think that was more the point.
Did extra snatch work since I've been gone awhile... Did 1 snatch+2OHS for each set: 1x95#, 2x105#, 1x115#, 1x120
ReplyDeleteClean and Jerk: 115-130-145
Squats: 3x3 at 185
Metcon: Really liked this work! Made me find a good pace and keep my rounds the same throughout. I was about 7 rounds per amrap, and my last one was 8.
**Honestly, probably felt the best I have in a long time today. Just felt like my body was finally able to feel "fresh" again and enjoyed the workout. Back still is sore, but overall feels a tons better. Nice to have a good day in the gym :)
Clean and jerk: 110, 130, 145. cake walk for a triple and the jerk felt light, even at 145.
ReplyDeletemap session. I love these especially with only 65# on the bar. was able to hold a conversation each round, cause I was some. of course my arms want to burn out on push ups but everything else was nope problem.
7+4
6+3
4+7
7
I think those are my numbers, I have the hardest time keeping track of rounds especially when I'm talking.
oh and. I subbed v ups for t2b so my hand can heal a little.
Warm Up: 800m run, Butterfly pull up work
ReplyDeleteC&J: 90/110/120 Squatted (instead of my norm PC) all but last 2 of these which is really good for me!
Conditioning: Worked with Jessie so my plan to stay right behind her kept me at about 80%. Enjoyed this workout.
6
6
5+7 SDHP
5+9 lunges
CJ 100,115,130
ReplyDeleteDidnt have time to do the conditioning
as modified by CGreg
ReplyDeletePause KB Swings - 5 x (3 sets of 2 at 50#)
conditioning:
7 GHD & 10 goblet squats 35# KB - 4 rounds+7+4
7 SDHP - 50# KB & 10 HR pushups - 4 rounds
7 tuck jumps % 10 walking lunges 20# KB in rack position - 5 rounds