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Lifting Ourselves and One Another

Tuesday, August 1, 2017

A.  5 rounds for time(s):
8 Ground to Over Alternating Shoulder – 150#/100# D-ball
16 Cals – Row/Assault/Skierg
24 Alternating Single Leg Squats (Pistols)
REST 2:00

B.  Work to a moderate set of 5 (paused each rep at floor) deadlift.

Coach’s notes:

Post times for A and total working time, plus load worked up to for B to comments.

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Comments: 9

A) all D-ball 80#/pistols RX
3:17(row)/3:16(skierg)/3:25(bike)/3:30(row)/3:37(bike)
B)-no energy and not enough time…darn 😂
Thanks for sharing the 80 ladies!
Good job 6 a.m.
Thanks Laura!!


A. RX’d – 2:40 Bike / 3:32 Bike / 3:59 Row / 4:04 Row / 3:50 Bike = 18:05 TWT – first few pistols after getting off the bike were ugly – had a bit of extra rest in the middle of round 4 dealing with a minor rower malfunction
B. Up to 310# with hook grip
Thanks Laura!


A) D-balls @ 80#, pistols with 5# plate under heel (and a couple heel drags on the left leg)
3:45(row)/4:30(ski erg)/4:13(row)/4:26(row)/5:11(row)
Nice work 6am!


Part A.
1. 2:43, 150# and assault.
2. 3:55
3. 2:39 with 100#
4. 2:32, 100#
5. 2:38, 100#
TWT – 14:27
I seem to hit a wall with d-balls at 150# over 20 reps. Same today, switched to 100# after 2nd set. Also found this to be some of the most challenging pistols I have ever done, after assault, brutal.
Part B. worked up to 315#.


1: 4:15 – 150# / Row / 16 Pistols
2: 3:45 – 150# / Ski / 12 Pistols
3: 3:50 – 150# / Ass / 12 Pistols
4: 4:10 – 150# / Ski / 12 Pistols
5: 5:13 – 150# / Row / 12 Pistols

Last round was a horrible slog. Pistols are a weakness. Used a .5 pd counterweight, Oly shoes and a strategic dip in the floor.

Thanks Michelle and Lacy!


80# D-ball – kept it speedy
Pistols with a small kettlebell counterweight
1 – 4:03 – 24 pistols
2 – 4:00 – 16 pistols
3 – 4:00 – 16 pistols
4 – 4:00 – 11 pistols
5 – 4:38 – 16 pistols

DL – 215#


1. 4:04 – 50lb/row/24 with a 5lb plate under heel
2. 4:13 – 50lb/row/24 with 2 1/2lb plate
3. 4:23 – 50lb/row/24 with 1 1/4lb plate
4. 4:12 – 50lb/row/24 rx’d
5. 4:40 – 50lb/row/24 rx’d
I’m so excited with how far my pistols have come along. They felt so good tonight that I couldn’t resist doing full reps! I’m sure I’ll regret that decision by Thursday.
Thanks Michelle and Lacy!


A.
3:45 100#Dball, row, 12 pistols
3:47 100#Dball, row, 12 pistols
4:01 100#Dball, row, 12 pistols
4:05 100#Dball, ski erg, 12 pistols
4:35 100#Dball, bike, 12 pistols
Phew!

B. 225×3 sets. Kept it super light. Energy was all but gone

Thanks Michelle and lacy!


A) 26:59 (18:59 working) Rx’d, did bike/ERg/bike/row/ERG

Thanks Michelle and Lacey!


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