[youtube=http://www.youtube.com/watch?v=Mlayr5s2fpA]
Strength
Hang Muscle Clean + Forward Lunge x 2 + Hang Power Clean; EMOTM x 7
Front Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets
WOD
AMRAP in 5 minutes:
- V-up x 10
- RTO Support Hold 15 sec
Notes
- RTO means “Rings Turned Out,” and your arms should be straight.
- Today we are wave-loading the front squats (e.g., 100-110-120-110-120-130).
- Done correctly, pause front squats are hard. Treat the weights as such.
Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.
Clean complex: 60 kg
Front squats: 70, 75, 80; 75 (6), 80 (4), 85 kg (originally did 22X1 tempo… ouch)
WOD: 6 rounds
Cleans: 55#/65#
FS: 65, 70, 80, 75, 70
WOD: 5 rds (I think) – 1 rd on rings, remainder on box.
Cleans: 67#
FS: 55, 65, 85, 65, 85, 95#
WOD: 5 rounds +1 V-up
Cleans: 75
FS: 65, 75, 85, 95, 95, 95
WOD: 4rds+5sec RTO holds
Asked here at the Montreal airport Crowne Plaza if they had a gym with free weights. Well, yes we do sir….pause….yes we do. I ask, well, do you? Yes sir we do, but there is only one of each weight, and they are very small. But we have two elliptical machines! Not saying what I wanted to, but instead: thanks anyway.
So I made up “Monkey Lynne”
5 rounds with 5 minutes between sets of:
Max rep deadhang pullups
Max rep handstand pushups
Max rep double unders in 1 minute
1. 29/35/90 3:20
2. 24/31/72 3:15
3. 21/26/70 3:00
4. 20/23/60 2:55
5. 18/22/66 2:45
Trying to DU on a carpet with a low ceiling is very friggin’ frustrating!
Clean thing: 115#
ow…knee. no more of those lunges.
WOD: 7 rds + 10 V-ups Rx (rings turned out about 75%)
FS: 95, 115, 135 / 135, 155, 175
Clean Complex: 95#
FS: 95,105,115,105,115,125#
WOD: 5 rnds + 10 vups (I think?)
135#
135, 155, 175, 155, 175, 185
6 rounds + 2
First thing: 79×2, 84×2, 89×3
Second thing: 165, 195, 215, 175, 215, 230 (subbed deadlift!)
Third thing: 7 rds + 10 vups + 2 s hold
Also:
http://memegenerator.net/instance/18342254
🙂
🙂
Cleans/Lunges 65-85-95-95-95-115-115
FS 95-115-135-115-135-155
Vup/ring holds – 5 seconds short of 7 full rds.
Clean Complex: 65-65-65-75-75-75-85
FS: 65-75-85-75-85-95
WOD: 5 rds + 10 Vups + 5 secs
cleans: 55#, form again
FS: 65-95#
WOD: thought it was 6 rounds + 4… but maybe it was 5? Either way, super weak on the v-ups
Cleans: up to 155
FS: 155 but only got through the first three sets
Clean complex: 89, 89, 94, 99, 104, 104, 111 (not really a muscle clean on this last set)
FS: 67, 77, 89, 77, 89, 99 (think I ended up holding the pause for more like two seconds)
WOD: 7 rounds + 10 v-ups (I think… could’ve been 6 rounds)
4 hpcs per at 145. no lunges
weighted dips instead of fs
wod: 7+5 sec hold
cleans: 67/77#
FS: 65, 75, 85, 75, 85, 95
WOD: 6 + 10 v-ups (neither joyce nor i knew whether it was 5 or 6. obviously too distracted by laughing when jason yelled at us about our bad form… hands def NOT turned out on the rings, yikes.)
EMOTM: 115#
FS: 95, 115, 135, then 115, 135, 145
WOD: 5 rounds + 8 v-ups….. why hello v-ups, you must be my new goat…
cleans: 165#
fs: 195-215-225-195-215(4)-225
no wod, recovering from a cold.
4 rds AD, 4 rds vs. The Prowler 100-100-120-120
Wrong day dummy
At Thursday Lifting
Clean complex: 77#
FS: 7-5-3-7-5-3 (57, 67, 77) with no tempo in the “bodybuilder” position for wrist injury
Clean complex: 57×2, 67×3, 72×2
FS: 67, 79, 89, 79, 89, 101
WOD: 5 rds + 9 sec hold (4 rds of rings turned to front, then just regular ring holds. Those were a killer after doing Cindy yesterday.)
Sat. makeup:
Clean complex: 35×2, 40×3, 45×2 (wasn’t sure about weighted lunges, but they were fine!)
FS: 45, 50, 55, 50, 55, 60
WOD: 3 rds + 4 knee raises (knee raises for v-ups, reg. ring holds) before quitting. Thought I strained an ab, but I guess just a cramp.
Clean complex: 67×1, 77×3 85×3
FS: 77, 89, 89, 101
WOD: 7 with v ups and 6 seconds on holds