Friday, April 20, 2012
- 15 Pull-ups on the minute for 10 minutes
Rest 5:00
B. 20 Wallballs (unbroken) X 10 sets, rest 60s exactly
Coach’s notes: Post notes to comments.
Compare to October 1, 2011
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Now THOSE are some NICE shorts!
Someone give that man a cookie for his fashion sense.
A. 10/10/10/8/6/6/6/6/6/6 all w/ med band
B. 10 @ 14# x4
12 @ 14# x6
5×5 OHS
73/83/83/93/98
Thanks Chels! Great class!
A) 3×5 Squats @ 315 (+20 lbs in 2 weeks)
B) 3×5 Floor Press @ 210 (super easy on the floor, going to bump this way up next time)
C) 5×3 PwrClean @ 230/225/205×3 (had to drop the weight as I’m not feeling very explody)
D) 3x Max Strict-Chins 16/14/12 (not much rest between these sets)
Now I’m tired, and going to yoga.
Recovering from a leg boo, boo so the thought of 200 squats was to much for my fragile body. Decided to deadlift for 1rm…got to 405…almost there.
I don’t feel so good still!
A) 15/12/10/10/10/10/10/5/10/10
B) 12lb ball x 10 rounds -did drop a few
Thanks Laura for the fun
A. 7/6/6/6/6/4/6/7/6/6
B. 15reps x 5 sets, 12 reps x 4, 10 for last set (12lb ball)
Thanks Laura!
A) 11/11/11/11/11/11/10/7/8/9
B) 14# 20/15/12/12/12/12/12/12/12/14 - last set was AMRAP
A: Tried for 10 a round..10/10/10/10/10/10/9/took a minute’s rest here/9/5
B: Used 12# to try for unbroken 20….20/20/20/20/20/17/15+5/15+5/18+2/15+3+2
Last time I did better on the wb’s with 14#….that’s ok…I’ll get back to that.
If it weren’t for good coaches like you Laura, the way I felt today, I would have settled for 5 pu’s a round and took out the 6# ball…Thanks again for the encouragement and commitment to challenging all of us.
A. 15/15/11/11/10/9/9/9/9/11 = 109
B. Used 20# wallball. All 10 sets were 20 reps and only dropped the ball once in the 9th round.
Nice work on the deadlift Colin! Great job 5pm class!
Thanks Laura
Oly WOD today,
A: 2 reps on the minute for 10 minutes, snatch tech work @ 75#
B: Work up to a max rep snatch in 12 minutes
95/125/145, pr by 10#
C: Snatch Bear: 7 reps not dropping the bar. Working up to a heavy set in 20 minutes.
snatch grip DL
hang power snatch
OHS
snatch grip push-press BTN
snatch balance
Did one full set at 75#, tried one more at 85#, got half way through and had to stop. My shoulders were starting to send me death threats.
Great Job everyone!
Thanks Gord!
A) Did 15 for the first 3 sets then dropped down to 10 to save my hands.
Did some tech work on HSPU’s and single arm DB Snatch at 70# as well. Not a fan of that particular movement so just means I need to keep working on it! Jason is explody a technical term you learned at the CF Football cert? Thanks Laura.
Oly class
PR Snatch 140# (failed at 145 but it was very close)
A. 15/15/12/10/9/10/10/10/8/8. Double red band for 8 rounds, blue band for 2. Tore up my left hand. How do you tear using bands? Ugh, my grip is terrible.
B. 18# ball for 2 rounds, 14# ball for 8 rounds. All unbroken except for the last two where I went 15 and 5. WBs are good times.
Thanks Laura!