Strength
In 10 minutes build to a heavy double in the Clean and Jerk.
In 10 minutes build to a heavy double Back Squat @ 21X1.
After Class Optional Unsupervised WOD
AMRAP in 5 min:
- Clapping Pull-up x 3
- KB Swing (53/35#) x 10
Notes
- Kip hard (and jump if scaling) on the pull-ups.
- Get the kettlebell overhead, so use a lighter bell if needed.
Clean & Jerk: 85 kg x 2, then up to 100 kg x 1 (PR)
Back Squat: 110 kg x 2, then up to 125 kg x 1 (PR)
Clean and Jerk: 105# x2, 115# x1 (fail on second rep)
Back Squat: 130# x2
WOD: 6 rds +1 RR (35#)
C&J: 67#
BS: 82#
WOD: 5 rds + 3 kb ( rrx5, 25#)
cj: 205 w press out. pr
bs: 245
wod: 5+11
Thought you did 7+11???
Andy *definitely* did 7+
opps. yea. 7-11
CJ 167
BS 225
WOD 7+8 (C2B PU)
So I calculated the weights again and it turns out more than what I wrote in the gym. Up to 60 kg at C&J and up to 77 kg at back squats. These plates always confuse me when I have a mix of pounds and kilos 🙂
C&J: 155# with a single at 120# (PR+5)
BS: 187#
WOD: 5 + 3 Rx
That should be 115#, not 155# 🙁
Backsquat:5×5: 155->215
Bench Press:5×5: 145, 155, 165×3
Wod:
Row 250 m
15 KBS – 2pd
25 burpees
15 KBS
Row 250 m
4:34
C&J: 101#
BS: 160#
WOD: 5 rds (1 rd w/ clapping PUs, rest reg. PUs. First time doing kipping PUs in a WOD!)
yay! nice work lex!!
practiced overhead press with 57# (10 reps) alternating with wide grip ground to stand w/ 95# (6 reps)
WOD- 7 rds + 3 pu’s (35# kb + reg. PU’s)
C&J: 177×2, 187×1
BS: 245
WOD: 7 rds + 1 kbs rx
C&J: 201
BS: 269×4 or 315×1 (couldn’t seem to pick right weight for x2)
WOD: 8 rds, rx
C&J: 101×2, 111×1 (PRs)
BS: 143×2 (PR)
WOD: 6 + 5RR (5 RR w/ feet on box / 3 clapping PU)
195
250
7+6 rx
C&J: up to 133# double (All PCs. Missed second jerk on first attempt. Second time both jerks were solid, but second clean was ugly wide legged thing)
BS: 170# double (felt surprisingly easy, could go heavier)
WOD: hand ripped in middle of 5th round, so stopped with 30 seconds left. Rx.
C and J: 190 x 2 pr
BS: 231 x 2
WOD During my 5th round felt a strain in my upper back/rear shoulder, no doubt from all the pulling in today’s class, so i basically just did as many KB swings as I could with the remaining time.
C&j @121#
bs @143#
WOD: 5 swings short of 6 rounds @45#
C&J: 165# x 2, 185# x 1
bs: 225#
WOD: 4 rds + 3 PU (C2B + 53# KB)
C&J: 80# x 2 (need work on overhead balance)
BS: 125# x 2 (need work on getting lower, toes out)
WOD: 6 + 6 swings (25#, reg kip pu)
Clean & Jerk: 155 x 2, 175 x 1
Backsquat: 237 x 2
WOD: 7 rds + 3 clapping pullups