Monday, August 2, 2010
A. Deadlift/Hang Power Clean/Hang Squat Clean – 1.1.1 x 6 sets, rest 2:00
B1. Bench Press – 2 reps @ 30×1 x 5 sets, rest 2:00
B2. Weighted Back Extension – 10-12 reps @ 30×1 x 5 sets, rest 2:00
Coach’s notes: Post load for all sets to comments.
Important Reminder – due to today’s holiday the 9:30 am and 6:00 pm and CF Kids classes will be available for attendance. Happy August Long!
A. 85,95,105,115,120, 122.5 (1.1.f) * hang power clean was more like a squat clean, failed on 3rd rep
B1. 95,100,110,115* should have done 5th set in hindsight!
B2. 15,20,25,30 all 12 reps *only did 4 sets had to leave
Thanks Erin!! great class!
A: 65/75/80/85/90 (failed squat clean)/90 (failed squat clean)
B1: 65/75/85/90 (f)/87.5 x1
B2: 12×15#/12×20#/12×25#/12×30/8×35#
Thanks Erin!
A.95/135/135/140/145/155
B1.145/185/215/205/185
B2. 15lbsX10
A. 75, 95, 105, 115(f), 115(f), 115
B1. 95, 100, 100, 100, 100
B2. 10(15lb), 12(15lb), 10(20lb), 12(20lb), 10(20lb)
This was a fun workout after being sick for 2 weeks. Thanks Erin
A.95/115/125/135/145/155
B1.135/145/155 (f on 2nd)/150/155
B2. no weightX12
Then practiced HSPU and ring dips and jumping muscle ups with Erin.
Erin!! The class was top notch today!! and I am speechless about your kipping HSPUs!
A. 135/155/185/205/215/225 failed got under the bar but missed the catch of the weigh at the bottom of the squat clean
B1. 185/205/225/235/250
B2. 20lbs not sure on the reps just tried to keep the tempo
A. 125, 135(f), 135, 140, 145, 150, 155(f), 155(f), 155, 160(f), 160 (got the PC, failed squat clean). the continued attempts at 155 and 160 were done with more than 2 min rest in between. had some technique issues today especially slow elbows which is not normal for me and not getting under the bar aggressively on the PC- when i finally got 155 it was easy. really fun complex!
B1. 125, 135, 145, 155, 160 (all x 2)
B2. 20 x 12, 25 x 12, 30 x 12, 35 x 12, skipped last
really fun class today!!!
A – 135, 145, 155, 160, 160, 165 x1x1xf.
B1 – 185, 205, 225, 230, 235×1, 245×1
B2 – 25(12), 25(11), 25(10), 25(11), 25(10)
Thanks Erin!
I’m nursing a bruised shoulder so for A was only doing for technique:
A. 70x10sets
B1. 95, 115, 145, 165, 175 (could have gone higher)
B2. 15(12), 15(10), 10(10), 10(10), 5(10)
A.) 75/95/105/115/120/125/130 These were feeling good so I decided to try for a PR on a Hang Clean 145
B1) 100/110/115/120/125 (Erin helped on the last one)
B2) 20/25/30/35/40×10
Thanks Erin, great class.
A. 65, 65, 75, 85, 95F, 95
B1. 65, 85, 90F, 85, 85
B2. 15(12), 20(12), 20(10), 20(10), 20(10)