PM PC Complex+Skill%+UB Density+ Core
A. Power clean + 2 TnG Squat clean – 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
B. Snatch balance – 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
C.1. Push press – 105lbs x 5 x 5sets; rest 2 min
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
I’m sore everywhere. This was a light workout and I’m glad because I needed it.
5 min Z1 AD
:30 sec 85%
:30 Sec 50%
break 5 min btwn 9-10 work HS Walk/Wall walks
5 min Z1 AD Recovery
PM CP % Oly + Absolute Strength+ Core
A. Power snatch + 2 snatch – 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
B.1 Jerk – 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
The AM session was fun: Every 5 min get off the bike and work on handstand walks. I found that if I pointed my toes I was able to go farther. 16ft UB was a major PR for me.
The Lifting Session:
I saw the low weigh back squats and thought “I must be de-loading”. HaHa! The tempo was a mutha!
EMOM: Very fun. I love built in rest: I was able to get 3 UB MU! PR again! Yay me!
This pic looked much better on my iPhone.
A. SN Complex Build to a HVY
3 Position High,Mid, Knee in 10 min
B. High Hang PC off Blocks Cluster 1.1.1 @ 85,87,90,92%,x 4 sets 2 min HS Good Foot Work No Misses
C1 2-4 Strict HSPU/AMrap Kipping in 30 sec, x 3 sets;
C2 3-4 RFSS / AMRAP Pistols Alt in 30 sec, x 3; rest 3 min
D1 Toes 2 Bar 10 x 3 rest 1 min
D2. FLR on Rings 1 Min x3, rest 1 min
A. This was hard. The HH and mid thigh were pretty easy but my form definitely loosened by the knee. I finished at 99# (The third lift @45k I had to chase forward, UGLY)
B. Hard as shit. Really have to focus on my pull. I missed all the reps at 92%. Technically (in crossfit) I got the last lift, even though I had to chase it 20 feet forward. Enjoying these as I feel this is my weakness.
C1. 4/10 for all sets
C2. 3/20 for all sets (I just got bored with the pistols, could’ve done more
21 days of the Whole30
A1. Press/PJ. 1/3 @ 1.2.x.3, x4 sets; 1:30 85-90-95-100 All easy but missed 105
A2. Clean Grip RDL 6 @ 100% CL 220.127.116.11, 4 sets; 2 min 175 for all sets
B FS 1-1/4 18.104.22.168.10. @ 22.214.171.124; 2 min 125-145-155-145-125 (last set was a cluster)
C.1 Back Ext 10
C.2 GHD Sit-up 10
C.3 L-Sit Hold For 20 Sec, 4 sets; rest 90 sec
7 min amrap
2.4.6 CTB Pull-ups Unbroken Ex 2 unbroken,4 UB, 6 UB = 1 round – I only got 4 rounds, was trying to butterfly them all
AD :30 85%
AD :30 50%
Well, I was a little confused about the tempo of this workout. But figured it out, kind of. Still not sure why the number 6 is written after RDL. In any case though I was glad to do some RDL as this is my weakness on the clean!
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min – all tough sets, but no failures due to excessive weight
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
B2. Depth Box Jumps, 5 x 5 sets, 2 min
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min – 80-85% effort, not max
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
A. Finished at 135/ missed 140 several times; not feeling well last few days
B3. 115×5, 120×4, 125X3, 135×2, 145×1
C1. 155 + 2/20lb chains
C2. 50# X 8/arm
A. Build up to a 1 rm DL in 10 min
10 min Amrap
30 double Unders
15 Snatches #55 lbs
MAP (short end, high %’s)
12 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
12 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
A. 260 Failed twice at 270 but this is better than it was a year ago. I could barely pull 225 a year ago.
B. AMRAP: 5 + 34 or 259 reps In the Open I got 289. I tried not to redline by going slow on the Snatches and taking time during the transition. I wasn’t on the floor at the end so I guess I should have pushed a little harder. 😦
C. Row: 2494m
D. AD: 109 Cal
Somebody was happy to come to the gym today!
A. Behind the Neck Jerk, build to a max single
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
C1. Squat Clean Cluster, 1.1.1 @ 65kg x 5 sets, 1:30 min
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
B. Started at 50kg and only went to 65kg. I’m having trouble once I get to 65 with my pull.
C1. Squat cleans with 65kg felt good after working on the blocks
Went to CrossFit Doom Room in Oklahoma City for a Crossfit Weightlifting Trainers Course. They were in the middle of moving from their location to a bigger and better location right across the street. Their squat racks were broken down so I had to improvise.
A. 1 Snatch + 1 Snatch Balance; work up to max; 135#
B1. Snatch Pulls 3-3-3 65kg
B2. Seated Box Jumps 1-1-1-1 X 3
B3. DB BP X 10 X 3 (50#db’s)
C1. Back Squat 85kg X 3-3-3 (wasn’t able to do on Friday)
C2. Weighted Ring Rows X 3 (wasn’t able to do on Friday)
12 Min EMOM:
Odd: 10 CJ 50kg (that didn’t happen I only got 5 per set)
Even: 10 NOPUB
A1. Back Squat @30×1 X 3-3-3 85kg
A2. 1 Arm DB Row @30×1 X 5/arm X 3 50#DB
5 min 75% 3 Min Rest:
1. 5 KB Snatch each arm / 100 m run (4 sets)
2. 15 Wall Balls/ 150m Row (3 + 15) Did thrusters
3. 150m Row/5 GHD Sit Ups/5 push ups (4)
4. 15 KBS 1pd/ 10 GHD Sit ups (4 + 15)
5. 30 sec bear crawl/30 sec box jumps/ 60 sec jump rope
Great CrossFit Weightlifting Seminar at CrossFit Doom Room in Oklahoma City! Great box for seminars!