Ideal Schedule below, it's a little bit weird because there is no comp class Thurs or Sat. There will be some open gym time Sat/Sun, time TBD. Ryne will be around and free around 7pm Wed if people have questions or need help setting up with Wed's stuff.

Also, we need y'all to do a slightly better job of putting equipment away and staying out of way of regular classes. Make sure you put all belts, mats, Prowlers, etc back when you're done with them. The ability to do these special workouts during regular class times depends on how good a job y'all do with this.

Make sure to submit scores from last night by tonight, and either text/email/post to comments as this week goes. Brandon, Ryne and I will be out of town starting Thurs AM.

Monday:
Oly Class (830am Uptown, 6pm MC, 7pm MC)
+
A) Jerk Balance 5x5, Rest :90 [use a rack or blocks, jerk balance video]
B) Push Jerk 6-8x5, Rest :90 [use a rack or blocks, not TnG]
C) :45 max sets of 2 UB C2B pull-ups
 :45 max ring dips
Rest :30
6 rounds

Tuesday:
A1) Front Squat 4x5, Rest :10
A2) Back Squat 4x10, Rest :10
A3) BB Walking Lunges 4x24, Rest 3 min
B) DB Side Bends 15-20x3/Side, Rest :30 between sides/rounds
C) 5 rounds:
100m Farmers Walk (32kg KB in each hand)
30 Wallballs (14lbs to 9')

Wednesday:
A) 35 HSPU negatives
B) 7 Burpees AFAP
Prowler :20 @ 100%
Rest 3 min
4x
C) 7 UB C2B Pull-ups (or AMRAP)
AD :20 @ 100%
Rest 3 min
4x
D) Row sprint :30 @ 100%
Rest 3 min
3x

Thursday:
OFF

Friday or Saturday: 
A1) Press 10-12x5, Rest :30
A2) Weighted Pull-up Clusters @ 50x1 1.1.1.1.1x5, Rest :15, Rest 3 min
B1) Bench Press 3, 3, 3, 3, Rest :10
B2) Incline DB BP 8, 8, 8, 8, Rest :10
B2) Static HS Hold AMSAPx4, Rest 3 min
C) Bent Over Supinated BB Rows @ 41x2, Rest 3 min
D) 5-4-3-2-1 Back Squat 85% 1RM (off of a rack)
50-40-30-20-10 Double Unders [alternating between Back Squat and Double Unders]
 


Comments

El
05/20/2013 6:52am

Jerk Bal: 95-95-95-105-105
Push jerk: 95-95-105-105-115
Both with jerk blocks

Then, as c2b / dip total by round:
13-7
12-4
10-5
8-4
9-4
11-4
And another rip!!! Poop!!!

Reply
Ivy
05/20/2013 1:19pm

Jerk balance 5x5 @ 75#
Push Jerk from rack: 5x6 @ 75#

C2B/ ring dip negatives
4/6, 4/7, 4/6, 0/7, 2/6, 2/5

Reply
El
05/20/2013 5:46pm

Oly Weights:
7x2 pull+1 hang snatch:
90-90-95-95-100-100-105
Max snatch balance: 120

Reply
Fabi
05/21/2013 1:17pm

Oly Class

NEW Snatch PR 105lb
NEW Snatch Balance PR 120lb

A) Jerk Balance 5x5, Rest :90
70lb, 80lb, 90lb, 100lb, 105lb
B) Push Jerk 6-8x5, Rest :90
1. 90lbx8 2. 95lbx8 3. 100lbx8 4. 110lbx8 5. 115lbx8
C) :45 max sets of 2 UB C2B pull-ups
:45 max ring dips
Rest :30
6 rounds
1. sets 5, 11
2. sets 3, 7
3. sets 4,7
4. sets 5, 5
5. sets 4, 5
6. sets 4,4

Reply
Lexi
05/21/2013 3:22pm

Monday:

Oly Class:
Snatches (skipped)
Snatch Balance (not for max): 2@65#, 2@85#, 2@95#, 1@105#)
1+1/4 Front Squats: 95#
+
A) Jerk Balance (3 sets @ 85#, 2 sets @ 75#)
B) Push Jerk (8@85#, 8@85#, 8@75#, 6@75#, 6@75#)
C) Subbed for Back Squat/Burpee WOD: BS 155# (5-4-3-2-1), Burpees (20-16-12-8-4) - 7:12

Reply
Ivy
05/21/2013 3:23pm

OLY class
2 first pulls + 1 snatch
53,58,58,63,63,68,73
Snatch Balance: 80

Tuesday
FS+BS: 95#
Walking lunges: 65#

Farmers Walk/ Wall ball time: 30:16
......the longest 30 minutes EVER.

Reply
El
05/21/2013 9:22pm

Tuesday:
Lunges all at 95, squats at 95-105-110-110
Side bends at 40-45-50
DNF Wall Ball workout

Reply
El
05/22/2013 6:53am

Weds:

110 prowler
10, 10, 12, 11 AD
133,135, 136 m row

Reply
El
05/22/2013 6:57am

I have never in my life actually felt nauseated in a workout. Before right now.

Reply
fabi
05/22/2013 1:31pm

A1) Front Squat 4x5, Rest :10
A2) Back Squat 4x10, Rest :10
A3) BB Walking Lunges 4x24, Rest 3 min
----Did all of my rounds with 125lb squats and 115lb lunges

B) DB Side Bends 15-20x3/Side, Rest :30 between sides/rounds
1. 40lb 2. 45lb 3. 50lb

C) 5 rounds:
100m Farmers Walk (32kg KB in each hand)
30 Wallballs (14lbs to 9')

19:23 with 100ft, not 100 m

Reply
Ivy
05/22/2013 7:42pm

Burpee/Prowler@150#
C2B/airdyne calories: 5/10, 7/10, 4/9, 4/9
Row meters: 128, 130, 128

Reply
Taylor
05/23/2013 4:44am

Monday
95lb squat snatch and snatch balance
105# jerk balance
Push jerk 85-95-105-110-115
Ub c2b/ring dips
8-3, 8-2, 4-1, 6-3, 5-2, 6-1
Tuesday
95 # all front squat back squat lunge
Side bends 40-45-50 20x
Farmers carry and wallballs
32kg 100m and 14# wallball 24:33
Wednesday
Hspu neg
7 burpees 150# + prowler
7 ub c2b / ad calories
1-11, 3-10, 2-12, 2-11
Row sprints 139-139-139

Reply
Lindsey
05/26/2013 8:14pm

Monday
Snatch 2nd pull, hang snatch x7
#55,65,75,85,95,95,95
Snatch balance 1Rm - #95
Jerk balance - #85,95,95,95,95
Push jerk - #85,95,95,95,105
C2b (sets)/Bar dips
4/5, 3/4, 2/4, 2/3, 2/4

Tuesday
Farmer walk 32kg /wall balls - 20:34
Front squat/Back squat/lunge
#105, #105, #95
#85, #85, #55 -all other sets. (Right hip flexor issue) *always listen to Liz when she tells you a specific order of the wods!
Side bends - #40, #45, #50

Wednesday
C2B/AD
3/12, 2/11, 3/11, 4/10
Prowler: #115
Row:132,138,136

Friday
Strict press 5x10 - #65
Neg pull ups 50.1.1...x5 - #10 (for 2 sets)
Bench press 4x3 - #95
Incline DB BP 4x8- #25
Hand stand holds - 30,35,40,45 secs
Back squat - 5,4,3,2,1 - #165
Double Unders - 50,40,30,20,10 (du & 3x1 sing)

Reply
Karla
05/28/2013 5:55am

Monday-OLY
2 Hang pulls + 1 hang snatch: 55-65-70-75-75-80-85
Snatch Balance 1 RM: 90#

Jerk Balance: 55#-65#-75#-85#-95# (didn't use the blocks)
Push Jerk: 65#-75#-85#-95#-100#
2UB C2B and Max Ring Dips: 8-5/8-3/8-3/6-3/8-3/8-3

Tuesday
Front Squats + Back Squats: 95-95-100-100
BB Lunges: 75-80-80-80
DB Side Bends: 35-40-40

Wednesday
Strict Press: 45-50-55-60-65
Weighted Pull Ups: 12.5-12.5-15-15-15
Bench Press: 60-65-70-75
Inclined DB press: 20-25-25-25
Bent BB Row: 75#
Backsquat/DU WOD: 6.57 @ 135#

Saturday
Farmers Carry/Wall Ball WOD: 20.10 with 24kg (that was all there was at the gym I dropped in at-how convenient!)

Sunday
Burpee+Prowler: not too sure what was on the Prowler, it was hard!
C2B + AD: 11-7-7-6

Reply



Leave a Reply