Thursday, July 7, 2011
A. Tall Clean – 3 reps X 6 sets, rest 90-120s
Notes: Keep loads at 50-60% of 1RM clean and work on tech.
B. 5 Rounds for time:
20 Unbroken Push Press
10 Unbroken SDLHP
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Coach’s notes: For the tall clean initiate movement with the shrug only, NO dip drive. For B take all movements from the floor. Guys use 95# and gals 65#. Post results to comments.
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Reminder – A new pull up seminar with Brett Marshall is happening on July 10. Click here for more details and to register. Spots are limited.
Climbed Mt. Fiji — Very hard but amazing at the top. I got some great pictures.
I really appreciated all those squats and WODs I’ve done over the last year …I was able to keep you with the teenager who kept a pretty fast pace.
Sounds like so much fun Lori! Hope to see some photos.
A. Rick 52/62/72/72/72/75
Adelle 32/38.5/38.5/42/47/47
B. Rick 11:20. Using 65-52#
Adelle 12:34 with 42#
tall cleans were technically tough. B. Was just plain tough thanks for the coaching Michelle. Good work 6 amers!
Forgot to mention all the new guys in class… The Mosquitos! It was a squishing AMMAP
Who knew it is light out at 6 am?
A: worked up to 61, it is hard to not use your hips
B: 12:48 started with 47 for first round then dropped to 42, first two sets unbroken then the rest in sets of 10 for push press
Thanks Michelle, good job everyone!
hahaha Adelle, swqishing AMMAP! Too funny
A. 42/44.5/47/47/47/47 (60% of 1 RM)
B. w/ 38.5# 11:28
Fun times this morning, thanks Michelle!
A. worked up to 52#
i really enjoyed tall clean. I dont have a 1RM clean but felt really good
B. 13:33 @ 42# 2 rd unbroken 3-5 broken that was tough my forearms are tight!!
thanks michelle!
a. stuck between 95-100
b. 12:30 as rx’d
thanks michelle!
A: worked up to 62# ( I liked this practice:)
B: 11:05 as rx’d
Fun class this morning, everyone did great!!! Thanks Michelle for the incredibly KIND:) coaching and encouragement!! Way to push through that last round Kevin!
Lori..what a trip you’re having- bring in pictures when you get back!!
A) Felt really strong here – went up to 145#
B) 9:22
85#
First 3 sets unbroken
Set 4) 14 / 6 ppress, unbroken sdlhp
Set 5) 10 / 10 ppress, unbroken sdlhp but pause after first 5
A. got up to 150
B. 11:18 @95 but not quite rx’d only did 16 push press in the 3rd round
7:15 w/ 95lbs
4 rds PP unbroken. About 5 breath length pauses between reps in rack position on set 5
Sumo unbroken
7:15 @ 75#
A:45,65,85,95,105,110
B: time: 8:36 @ 65#
Last set of push-press was rep 16
A: Up to 92 lbs
B: 52 lbs – did AMRAP PP to keep intensity – 20/16/13/8/9 – 8:56
Neil
A. 65/75/85/95/105/115
B. 65 lbs UB – 10:07
Judy
A. 22/33/43/48/48
B. 22 lbs UB – 8:47
Thanks Evan, great class!!
A. Felt good
115/125/145/145/155/165
B. Didn’t feel so good (weak overhead); done @ 85 lbs, but should have done 75 to go more unbroken; also felt myself jerking a bit as I got tired; 9:56.
Rd 1: 20/10
Rd 2: 12+8/10
Rd 3: 7+5+8/10
Rd 4: 7+6+7/10
Rd 5: 10+5+5/5+5
At home and not a good day for me…
A: Stayed at 45# for all sets. Could have gone up, but wanted to really focus on speed. They felt great, and it was definitely really good practice.
B: Wasn’t sure what weight to use. I only have a 45# bar, and SDLHP aren’t fun without bumper plates. Decided to use the 65#, but break up the sets if needed (even though that wasn’t the intention). This weight shouldn’t have been a problem, but my back started feeling funny after the first round, so I called it a day. It’s been so good that I didn’t want to risk anything.
Oh well, at least I got some speedy shrug-and-drops in…
A. Worked up to 72#
B. Started with 47#, but dropped the 42# halfway through the 2nd set of pp. All sets SDLHP unbroken. Sets 1 & 4 of pp unbroken.
Great class tonight – thanks Evan!
B. 8:39. . . . one of these days I will remember to get it all in one post 🙂
A: worked up to 115, felt good, quick.
B1: As rx’d, UB
B2: dropped to 85lbs, UB
B3: dropped to 75lbs, UB
B4/B5: broken @ 75lbs
Really gassed for this workout…time for a full rest day or two.
A. Worked up to 62lbs. Tried 67 but just could not shrug it.
B. 10:05 @ 45lbs
Thanks Evan!!