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## Training Blog

# Tuesday September 18

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19 thoughts on “Tuesday September 18”

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(706) 372-5464
Georgia Barbell Club & Classic City CrossFit

Copyright © 2019 Georgia Strength

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