Tuesday, December 10, 2013

20131211.Wednesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
4 min - every twenty seconds (12 total), 1 CnJ at 60-70%
8x1 Clean 1st Pull + reset + clean pull + CnJ, 80% rest 60-90

HBBS:
3 waves, 5-3-2

Strength:
a) 4x5 pendlay row
b) 4x5 seated DB press (no back)

Conditioning - try to get all UB
5 MU
10 HSPU
4 MU
10 HSPU
3 MU
10 HSPU
2 MU
10 HSPU
1 MU

extra:
HS holds and hollow rocks, 7 min
walking band holds and standing one leg band work
Posted by at

8 comments:

  1. UnknownDecember 11, 2013 at 1:20 PM

    Morning workout:

    4 minutes cleans: all at 95
    3 Pos cleans: all at 115

    Smoke alarm emergency at work so I had to cut the workout after the cleans.

    ReplyDelete
  2. SteveKpaDecember 11, 2013 at 5:30 PM

    Barbell:
    4min drill - 195
    Clean complex - 215

    HBBS:
    255, 275, 300
    275, 305, 315 (belt)
    305, 315, 330 (belt)

    *felt good here; no misses!

    Strength:
    a) 185
    b) 55 (DB)

    Conditioning:

    5:44

    *All MUs unbroken
    *First and second round of HSPU unbroken, third-fifth round broken up

    ReplyDelete
  3. UnknownDecember 11, 2013 at 10:16 PM

    Barbell:
    4min drill - 175
    Clean complex - 195x4, 205x4

    HBBS:
    185, 225, 275
    225, 275, 295
    275 (b), 295 (b), 315 (b)

    Strength:
    a) 185
    b) 55 (DB)

    Conditioning:
    6:33 - ended with 10 HSPU, 50 total

    smoked shoulders and triceps...

    ReplyDelete
  4. KevinDecember 12, 2013 at 7:52 AM

    Warm up- 115#
    3x1 - 2 HHC + 1 SJ (115#)
    2x1 MC + HC

    Barbell:
    4min drill - 160
    Clean complex - 180x8

    HBBS:
    210, 235, 245
    220, 245, 255
    230, 255, 265

    Strength:
    a) 185
    b) 35 (light, can do 45 next time)

    Conditioning:
    14:14. Weak handstand.

    ReplyDelete
  5. UnknownDecember 12, 2013 at 10:33 PM

    Barbell:
    4 min - every twenty seconds (12 total), 1 CnJ at 60-70%
    200 all sets
    8x1 Clean 1st Pull + reset + clean pull + CnJ, 80% rest 60-90
    225 all sets back tight


    HBBS:
    3 waves, 5-3-2

    225-275-315
    275-320-350
    315-335-355

    Strength:
    a) 4x5 pendlay row
    b) 4x5 seated DB press (no back)

    Conditioning - try to get all UB
    5 MU
    10 HSPU
    4 MU
    10 HSPU
    3 MU
    10 HSPU
    2 MU
    10 HSPU
    1 MU

    7:21

    extra:
    HS holds and hollow rocks, 7 min
    walking band holds and standing one leg band work

    completed

    ReplyDelete
  6. UnknownDecember 13, 2013 at 7:50 AM

    4 minute drill: 75#
    Complex: 95#

    HBBS:
    95-105-115
    105-115-125
    115-125-135

    ReplyDelete
  7. UnknownDecember 13, 2013 at 7:53 AM

    Complex at 85#, not 95#

    ReplyDelete
  8. GopiDecember 13, 2013 at 11:21 AM

    4 minute drill: 125# --> This itself felt like a WOD
    Complex: 135#

    HBBS:
    155-185-205
    185-205-225
    205-225-245

    Pendlay Row: 125 (Should have done 135)
    DB Press: 25 (Should have done 30 at least)

    Feels good to be back. Having said that, my body isn't too happy :)

    ReplyDelete

Subscribe to: Post Comments (Atom)