Quick workout in the garage today
a) 3×3 hang power cleans below knee to 175
b) Press- Heavy 3’s with 2 sec pause to 140
c) Adapted version of todays WOD
3 weighted pullups on rock climbing grips (35#db)
average 7 strict pullups
average 5 HSPU
30 sec max 24″box jumps avg 20
A. 140 PR
B. 73×5 with 2 sec pause
C. Weighted PU’s 3, 2, 1 at #10, #15, and #25
C1. #10lb weight, 6, 4, 2. Hands were hurting!
C2. HSPU–10, 15, 16 (new PR for HSPU in a row)
AirDyne—11, 8, 11 cals
D. Check.
(706) 372-5464
A) 225×1
B) 125×6
C1) 26# (3,15 3,10, 3,10)
C2) HSPU 10,5,7
AD 18,23,20
A. 125
B. 73 x 6
C1. 15# x 3 + 15 PU, 15# x 3 + 10 PU, 15# x 3 + 10 PU
C2. All HSPU with bands: 8HSPU +9 cal, 4HSPU +13 cal,8HSPU +14 cal
A) 105 (Form getting a little better)
B) 73 X 5
C1. 3 strict + 10 PU, 3 strict + 8 PU, 3 strict + 8 PU
C2) smalll bands 10 HSPU + 9 cal, 8 HSPU + 9 cal, 8 HSPU + 12 cal
A: missed 235.. 20# short of PR 🙁
B: 3 x 125 x 5
C1: 10# x3+15, x3+5, x2+7
C2: HSPU 5+20cal, 3+17cal, 4+15cal
A) 145PR Finally!! Was stuck at 140 for a while!
B) 74×8
C1) 15#,10#,10#. 12,9,6
C2) HSPU 14,9,7
AD 8,11,18
JT is a beast!
🙂
A) 150
B) 95 x 3
105 x 3
110 x 3
C1) #10 pound weight – x3+22, x3+13, x3 + 10 Total:
C2) HSPU with band 7, 6, 3
AD: 26, 21, 22
A) 150
B) 95 x 3
105 x 3
110 x 3
C1) #10 pound weight – x3+22, x3+13, x3 + 10 Total:
C2) HSPU with band 7, 6, 3
AD: 26, 21, 22
A. 270
B. 115 x 3, 135 x 3, 155 x 5
C1. 25 x 3 + 14, 25 x 3 + 12, 15 x 3 + 7
C2. 12 + 18, 7 + 21, 6 + 25
A. Got 150 twice but it was ugly, so 145
B. 77×8
C1. 26#, 11. 26#, 8. 15#, 3
C2. 10, 7, 7
Oh and air dyne:
13,11,18?? Or 16,11, 18?…or I’m just making this up?..
Quick workout in the garage today
a) 3×3 hang power cleans below knee to 175
b) Press- Heavy 3’s with 2 sec pause to 140
c) Adapted version of todays WOD
3 weighted pullups on rock climbing grips (35#db)
average 7 strict pullups
average 5 HSPU
30 sec max 24″box jumps avg 20
A. 140 PR
B. 73×5 with 2 sec pause
C. Weighted PU’s 3, 2, 1 at #10, #15, and #25
C1. #10lb weight, 6, 4, 2. Hands were hurting!
C2. HSPU–10, 15, 16 (new PR for HSPU in a row)
AirDyne—11, 8, 11 cals
D. Check.
Forgot AM work:
1 clean and jerk OTM for 7 minutes at #115
A) 150 PR
B) 77×4
C) Weighted PU’s 3x 20, 25, 30
C1)10# for all Weighted PU’s then 12, 11, 8
C2) HSPU::: 2, 4, 2
AD::: 18, 15, 15
A) 170 flexability!
B) 110 x 5
C1) 26 # 18, 15# 9?, 15# 8?
C2) HSPU: 16, 11, 12?
Cals: 20, 21, 21
A: See B
B: 95 x 3, 110 x 3, 120 x 3
C1: 20lbs + 10, 20lbs + 7, 20lbs + 5
C2: 10 HSPU (grn/blu band) + 9cal, 7 HSPU + 11cal, 6 HSPU + 2min Airdyne
A) 135
B) 95 x 3, 105×3, 115×3
C) 30×3 2PU, 30×3 5PU, 30×3 2PU
C2) 15HSPU 12 cal; 12HSPU 14 cal; 8 HSPU 19 cal