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Lifting Ourselves and One Another

Wednesday, September 28, 2016

5 Rounds for time(s) and loads:

Run 400m
15 Push Jerk
Rest 3:00

Coach’s notes:

Post times per round, total working time and load for each set to comments.

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Comments: 13

Thanks Coach Laura for the tips with how to land properly…really helped with the lower back strain.
3:08@75, 3:18@80, 3:11@80, 3:43@85, 4:23@85 TWT = 17:43


1) 2:31/65#
2) 2:31/75#
3) 2:25/85#
4) 2:35/95#
5) 2:57/105#
TWT: 12:58. Thanks, Laura!


Subbed Assault Bike for run
1.) 400m 95 2:14
2.) 500m 105 2:45
3.) 500m 115 3:00
4.) 500m 120 3:02
5.) 500m 125 3:32
TWT = 14:33
Thanks Laura


Took a different approach with this one and started heavier and reduced the weight each round.
3:36@85# 7/4/4
3:26@80# 8/5/2
3:15@75# 9/6
3:05@70# 11/4
2:55@65# unbroken
16:19 TWT.
Thanks Josh!


Decided to go with straight across on the sets today all at 185# and met my intent. The goal was to push each set and try to hold on till the end. Didn’t quite make it which means that the load choice was pretty much bang on, just I ended up on the wrong side of the cliff, so to speak.

1. 2:18 @185, 15 UB
2. 3:12 @ 185#, missed rep 14 (left elbow decided not to lock out), so finished in 2 sets, 13/2.
3. 4:09 @ 185#, 9/5 (failed rep 6)/1
4. 4:08 @ 185#, 9/5 (failed rep 6 again)/1
5. 7:40 @ 185#, missed the first rep, then got 5/3/3/2/2, didn’t miss any this round, but was completely fried at this point, took all I had to finish the set, ouch.

working time = 21:27. Goal next time at this weight would be 3 minute rounds.


I should have started at a higher weight
2:13@88 Ub
2:19@101 Ub
2:16@110 Ub
2:44@121 6/9
2:25@132 8/7
12:17 TWT


There are no words… Michelle challenged me to go heavier than I wanted and stay there. Did 165 and spent a very long time regretting life choices.

3:30 unbroken
4:28 9/4/2
4:32 6/4/3/2
5:08 5/3/3/2/2
5:58 5/2/3/2/3 including one mangry no-rep

Total Whining Time: 23:36
Thanks Michelle and T.
I appreciate the support and cheering everyone. I should apologize for all the names I called the barbell.


31:36 total at 165#. Each round was around 4 min. Weight was challenging I tried for 3 sets of 5 each round with varying amounts of success.

Thanks Michelle and Tania.


Finished at 27:27, each round was about 3 min.
Runs were in the parking lot, used 30# DB.
Thanks Mchelle and Tania!


1) 2:35 @ 95# UB
2) 2:55 @ 105# 10/5
3) 3:21 @ 115# 6/2/5/2
4) 3:57 @ 125# 5/1/3/4/2
5) 5:21 @ 135# 3/2/1/1 …then 115# 4/2/2
Total WT 18:09
Completely fell apart in the last round so I dropped the weight and finished it off. Tough ending!
Thanks Josh!


After the A cup this week is chill week for me … Each round was about 3-3.5 mins , ran the parking lot and only used 55# #chillinallweek
Thanks Michelle


1) 3:34 @ 65 unbroken
2) 3:28 @ 75 unbroken
3) 3:55 @ 85 5/5/5
4) 3:35 @ 85 5/5/5
5) 4:00 @ 85 5/5/4
Total working time 18:32
Nice work 7 a.m.
Thanks Laura for the tips need to work on pulling the bar down and popping it up quick πŸ™‚


Twt 17:58, used 55# for all pj. Thanks Michele and Tania


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