Mon 4 Feb 2013
Tuesday
Posted by AllisonNYC under Skills and Drills
[43] Comments
WOD:
3 Rounds:
4 Minutes to Complete (Rest remaining time)
As Many Presses as Possible
As Many Push Presses as Possible
As Many Push Jerks as Possible
As Many Split Jerks as Possible
Max Out with each lift before moving on to the next.
The bar can’t be put down until the last split jerk.
Bar is taken from the ground.
Score is total reps each round.
You can increase the weight each time.
__________
Cash Out:
AMRAP in 8 Minutes:
30 Double Unders
15 Wall Ball Shots
18 reps @ 75#
14 reps @ 85#
14 reps at 90#
Total: 46 reps @ 250#
Metcon: 5 1/2 rounds (maybe more – lost count), 20# med ball
Special thanks to Amy E and Big Mike for the snatch advice today.
Wod: 66 / 250 (weight for each round was 75, 85, 90).
Amrap: 1 WB shy of 4 rounds. I need to get back to some serious DU work as they have been shitty lately. Also, I am terrible at WB’s.
22 @ 95
18 @ 100
18 @ 105
MetCon: 3 + 8 wall balls
Round 1: 35 reps @ 63#
(10 press – 10 pp – 8 push jerk – 7 split jerk)
Round 2: 22 reps @ 73#
(5 press – 7 pp – 5 push jerk – 5 split jerk)
Round 3: 12 reps @ 83#
(1 press – 6 pp – 3 push jerk – 2 split jerk)
Score: 69 reps / 219#
Metcon
6 rounds + 30 double unders
14# med ball
Cash in Snatch drills with V and Amy. I did 5 sets of 3 snatchs from the mid hang and 2 overhead squats with 45 lbs. Just trying to create muscle memory.
I did the workout from behind the neck.
65 lbs. for 30 reps
75 lbs. for 14 reps
75 lbs. for 18 reps.
I would like another crack at this workout. It was not easy to know when to move to the next type of lift.
Metcon: 5 rounds, dubs and 1 wall ball.
Every set of double unders unbroken. That was really the only goal I set for the metcon.
20 @95#
16 @105#
14 @115#
= 50 @315#
Definitely want to try that again
5 + 28 dubs
REMINDERS
NUTRITION CHALLENGE POTLUCK
February 8 @ 7:45 PM
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30 reps @ 65lbs
21 reps @ 75lbs
17 reps @ 80lbs
68/220
I started off probably too light. Wasn’t sure where to start and still worried about killing my new shoulder.
Metcon
4 rounds + 5 DUs
69 Reps:(1)27 (2)20 (3)22-65#’s ea. Rnd-195#’s
met-4 Rnds+15
32@95, 17@115, 15@115. Split jerk work after at 95.
Back squats: 3×5 @ 135# with a pause at the bottom
Weighted lunges: 3×10 @ 125#
Row: 5x250m, 1 minute rest in between. All intervals between 0:49 – 0:52
61 @ 75#. Wow, this felt very heavy by the time I got to push press!
3 rounds + 3 DU’s on metcon
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Help us out and sign in when you arrive. It looks like there’s been a drop in attendance, but it seems like it’s that most people are not signing in. So please write down your name as soon as you get in.
Thanks.
51 @ 225#
20 @ 65
16 @ 75
15 @ 85
shoulders were burnt from the warm up. This one hurt but I’d like another crack at it.
METCON- 3 rds (but used full minute to do DU practice got up to 16 thanks to the E & E clinic) + 6 wb (20#)
stayed to stretch and got stuck with the gym to myself so did some snatch warm up drills and those painful lacrosse ball mobility drills.
wrist pains keeping me away from doing anything dynamic for now, worked on getting some volume in on press
Press – 155(3),165(3),170(3),170(3),170(3),175(2),175(2),180(1),185(1),185(1)
Reps: 56
Weight: 255 (75/85/95)
Metcon: 4 + DUs
t-mill wod
1/2 mi at 9
1/2 mi at 9.2
1/4 mi at 9.8
1/4 mi at 9.9
1/4 mi at 10
not my fastest but wanted to move around a bit as study break
So sick. Can’t breathe.
Will not subject you guys to my germs.
So hard to stay away….
Tmill: 6 1/4 mi at 7.5
50 weighted situps
Burpee penalties for not being as fast as AJF
I can hear B-boy saying Rx is 135 so I tried it. Yeah it was freaking heavy.
20-12-9 = 41reps (405 tonnage)
Metcon 8min amrap:
7 rounds flat
Shoulders are toast.
57 @ 205#
ditto on the toasted shoulders
MetCon: 5 + 38 reps
23 reps @ 95 lbs
12 reps @ 115 lbs
14 reps @ 115 lbs
49 reps @ 325 lbs total
Metcon: 4 Rounds + 32 reps
189
28 @ 95
18 @ 100
21 @ 105
67 @ 300 total.
4+4.
1/4 gallon face chugged Brandy.
32 reps @ 32#
16 reps @ 37#
18 reps @ 42#
66 reps @ 111# total
3 rounds + 5
Got to keep working on my DU’s, but i strung about 4 together in a row! But, i got beat up by my jump rope too!
Awesome working out with Eroc tonight, nice semi-private session at 5:30
Thanks for the great coaching tonight Allison!!
My hands were shaking while I ate my chicken tonite.
189#/ 41
(Stayed at 63# all rounds, couldn’t even do one press last round, split jerks for all…didn’t know we weren’t supposed to do that?)
Metcon: 3rounds + 30du + 4wb rx’d
44 reps @ 180 lbs
17
15
12
All @ 60 lbs
Numbers not as good as I wanted, but shoulders are toast so I’m sure I did something right.
4 rounds even. Slow 1st rd of DU’s because can’t do them in lifting shoes. No time to change before start. Remainder of WOD in socks.
48 reps @ 195#
17
15
16
All @ 65#
7 WBs shy of 4 rounds.
got 20 D/U per round which is good for me…just need to string them together and try not to kill myself and everyone around me in the process.
14# ball
Fun 6:30 class
who is going to blowdry my hair tomorrow?
14# wallball. Which felt like it was made of lead.
165/47
Metcon: 4+19
19 reps @ 90
14 reps @ 95
10 reps @ 100
total 43 reps @ 285
metcon: 3 rounds. still working on the double-unders
Something like 75# x 23, 85# x 19, 95# x 13. Weird one.
5.5 rounds
Time to go back to zone.
Busy season is killing me. Slept in and did 30 minutes on my own (10 abs, 10 legs, 10 core) from my iPhone workout app.
On the other hand, I signed up for the first GoRuck Heavy on March 8th in NYC. Anyone else interested? https://www.goruckchallenge.com/Events/Heavy
35# (overheads still kill the shoulder, so i dont want to overdo and hurt myself)
20-20-15=50 reps total
3 rounds+DU’s. did the 15 DU’s per round. really need to string these together.
32/179
11 @ 58#
11 @ 58#
10 @ 63#
metcon:
4 rds + 13
14#
30 at 33#
18 at 43#
9 at 48#
57 at 124#
Metcon: 2 rounds with 12 DUs on each round– total, accomplished 26 of the most spastic, unconnected DUs you have ever seen. 26 more than I could do Sunday morning, completely happy with this .
47/185
18 @ 55#
13 @ 65#
16 @ 65#
metcon:
4 rds
20#
Details: Many of the lifts were simple shoulder presses, with some push presses and split jerks thrown in. Wimped out on trying too many push jerks – no comfort level there, really need to practice those. For met con, many DU attempts, but no real successes.
44/220#
Mentally shit the bed tonight
3+31;
53/146#
29 @ 42#
10 @ 52#
14 @ 52#
I should have started and stayed at 52#
3 rounds plus 34 reps. 10# ball. DUs kind of worse than before the clinic – huh? I think exhaustion may have played a role.
51@135
17per rd. focused on not deviating from first attempt. sp2,pp4,pj5,sj6
4+5
21 @ 80
17 @ 85
16 @ 85
Total: 51 – 250
MetCon: 4+22 – 20# ball
First time that I’ve been able to consistently do double digit DU reps in a WOD; got a personal record of 27 consecutive. Thanks again to EJ and Eroc for the help on Sunday.
66/195
26/65
18/65
22/65
Lost focus during 2nd round
4+45…DUs are getting better
129/59 thinking I wanted to more reps cuz everything felt sloppy esp the split jerks!
Metcon 3 rounds + 40.
Press complex: 39 reps @ 135#
Metcon: 4rds + 30 DU