August 24, 2012
1) Clean and Jerk:
1 set x 1 rep @ 85% 1RM
2 sets x 2 reps @ 75% 1RM
2) Clean:
4 sets x 1 reps @ 90% C&J max
(not clean max)
3) Front Squat
3 x 3 (add 5 lbs to last week’s load)
Rest as needed between sets
4) 4 x 3 behind the neck press (strict)
Rest as needed between sets
5) 3 rounds for time:
20 ring dips
20 GHD sit ups
Another good day, worked up to 190 on c&j, need to get better at splitting. Squat cleans felt good also, 205 for 3 sets until I got shamed into going up, 225 last set. Metcon was a good one, did toes to bar first set unbroken, 5:31 time. Great Day!!
Fun morning. Did 185 on squat clean and split jerk. Brad, Scott and I didn’t realize that Nathan chose to do sneak in 190 or we would have as well.
Squat cleans felt pretty good–did 205, 205, 225, 225.
used 235 lbs on the 3 sets of 3 on front squat
130 lbs on strict behind the neck push press
6:44 on the metcon. Ring dips were very tough for me.
6:46 on metcon. Toes to bar sucked as usual
Worked up to 250 C&J
F Squat Triples @ 275
Practiced Split Jerk with 225 – Staying away from BTN press
4:46 on Met Con
CF Endurance Row WOD for the day was extra work
Row 1000m Rest 1Min
Row 1200m Rest 3Min
Row 1000m Rest 1 Min
Row 1200m
Let me also say that the 4:30am group is like a pack of wild dawgs – that camaraderie will pay off huge in the Open and Competitions in general. Good to see it!
Metcon – 7:40 – dips were a killer. Worked with Sam squats, C&J’s and Cleans with same weight. Have been trying to verify Nathan’s 190 on C&J, but have so far been unable to do so. If there are any witnesses, please come forward.
I can say Nathan did 190 on c&j because I did it as well 245 on FS. Failed at 205 on Clean so backed to 185 to finish out. 130 BNP.
7:11 on WOD. Fun group!!!
1. 160# and 145#
2. 170#
3.Triples at 210#
4. 115#
5. 16:49…learned how to kip on ring dips today…unfortunately I learned this 10:00 into the WOD, haha.