Friday, September 13, 2013
For time:
A. 300 Double Unders
Compare to August 16, 2012
B. 10 Rope Climbs
C. 50 GHD Sit ups
Compare to January 13, 2012
Coach’s notes: Perform in any order and rest as you choose. Post time to complete all sets to comments.
Worked out with 6:00am crew.
B. 4
C.1:30, A. 1:30
Fun times…thanks Laura
Wtf…A. 3:16
Senility kickin in OG?
Too bad I couldn’t make it to 6 a.m. this morning, it would have been fun to go head to head on the DU’s with you Old Guy!!!
A. Not sure exact time but it was about 5:30
B. 4:27
C. Didn’t look at the time just got through the reps
Thanks Michelle and Aly!
A. High hang snatch – went up to 95# for 2’s…..uuggggggly!! Timing way off!
B. squat snatch- up to 115# for 2 reps
C. Back squat…deep depth, as fast as possible out of the bottom- 3 reps @185#/3 sets
Thanks Brett!
Was not able to make it to CC, so went 2 Cardel Place to make up for last 2 days.
Row 1000m- 4:06
25 Power Cleans 95# – unbroken
50 Shoulder Press 45# – ~5:00 10, then sets of 5
25 Push Press 95# – 10, 5, 5, 5
Bench Press: 5×135; 2×225
Strict Dips: 20, 14 …..
Note to self…don’t drop weights at Cardel Place.
Open gym
A. 7:34
C. 4:21 good thing there was only 2 other people there at the time as I experienced a slight wardrobe malfunction during the GHD sit ups
B. Rope climbs and I still don’t get along very well so I gave myself 10 minutes to practice them. I managed to get 7 (I take long breaks).
C: GHDSU – 3:11 (30+5+5+5+5)
B: Rope – 9:08 (Split: 3:18/5:50)
A: DU – 100 in 4:13
A. 6:26
B. 10:17 possibly could have pushed a little harder but was happy to at least get through all 10 climbs.
C. I did 50 regular sit ups unanchored instead of GHD’s.
Thanks Colin!
A) 4×6 Good Morning
225/255/275/305
B) 400m Sled Pull (harder than it sounds)
205lbs 6:53
C)AMRAP in 5
10 BJ @24″
10 GHDSU
10 OHS @95lbs
3rds +6
Rest 5 min
AMRAP in 5
10 TTB
10 Ring Dips
10 KB Swings @ 1.5
4rds
Did GHD sit ups
Worked on max set of push ups x3
15 minutes of leg less rope climbs started to get a kip going for this
Then back squat worked up to 180 ( PR- last 1rm was 170 ) felt really good and would have gone higher but my son was saying he would eat the weight plates soon if I didn’t hurry ( a little hungry )
Thx Colin
A: 3:11 <– did 140, then 4, then 70, then finished the rest. LOVE DU
B: played on the rope for 10 minutes, this did not go well. I’m blaming the new ropes
C: 3:29 ish… Couldn’t see the clock when I finished. Again, LOVE these
Thanks OG Glad I FINALLY beat you at something 😉
C. 3:31
A. 5 minutes of attempts. Can’t seem to string together doubles. Double,single,double,single ……..why?!!
B. first time on new ropes. Kinda like them. 5 climbs. Not sure how long it took. Just focused on getting to the top 5x
Thanks for tips and just general awesomeness Brett. Michelle you da bomb!