PART 1 -AM
"OPT speed up..."
Men:
Row 2 min @ 1:45/500 m avg
(if complete move on AFTER 1 min REST)
Row 2 min @ 1:40/500 m avg
(if complete move on AFTER 2 min REST)
Row 2 min @ 1:35/500 m avg
(if complete; rest 5 min for bonus round; IF NOT... done)
Women:
Row 2 min @ 1:55/500 m avg
(if complete move on 1 min later)
Row 2 min @ 1:50/500 m avg
(if complete move on 2 min later)
Row 2 min @ 1:45/500 m avg
(if complete; rest 5 min for bonus round; if not, done)
THEN...
Find your max Clean and Jerk!
rest 6 hours....
PART 2- PM
1A. Hang Power Snatch 3x 2-3 / 10sec rest
1B. DB Squat Jumps 3x6 (20-35lbs) / 3min rest
+
2A. GHD Sit ups 3 x 15 /60sec rest
2B. Back Extentions 3x 15/60sec rest
Post row results..wts for PM strength work
Row: 578 meters @ 1:45, 608 meters @ 1:40, 599 meters @ 1:42ish.
ReplyDeleteMax clean & jerk: 205 lbs, failed twice @ 225 lbs.
Muscles still pretty sore, didn't feel strong today.
Dan
ReplyDeleteRow-1:45 Complete, 1:40 got through a minute almost died
C&J-240, cleaned 250 twice but could not finish jerk, so close.
Snatch- 135x3, 155x3, 155x3 Squat jumps #35DBx6
GHD/Back Ext completed
Erin:
Row-under 1:55 for 2 min. done, under 1:50 for 1 min. and then died!
C&J 145# failed on my 155# jerk (lame!)
Snatch 95x3, 95x3, 105x3 squat jumps 30#x6
GHD/Back ext done
I am with Amanda I felt tired today
Completed pm work out.
ReplyDeletesnatch 135lbs x3, squat jumps with 35lbs
completed ghd's and back ext.
also did a 3 round tester for wod 11.5.....grip killer
Bring on the Pain!
I AM ON THE LEADERBOARD!! NOT RANKED YET, BUT ON THE LEADERBOARD!!!!!! YIPPEE!
ReplyDeleterow just kept track of meters 498, 494, 487. i tried to get close to 1:55 but non of those did.
clean and jerk #125 not a pr but close
pm workout
snatch #85 should have put a little more # on
jump squat #20
same as mike did a 3 round tester for 11.5, holy 20 mins is a long time. wallballs for me are going to sting!