Reminders:
- 8:30am Classes Start This Week
- Specialty Class at 4:30pm M,W, F for June is Olympic and Power Lifting
- Nutrition Challenge Announced. See post HERE
- Teens Class Coming Soon! Tue/Thu at 5:30p
“What You Want”
Every Minute on the Minute For 14 Minutes:
Odd: 3 Hang Squat Cleans (Heavy)
Even: 10 Chest to Bar Pull Ups
Post Weight to Comments.
Coming back after two weeks with zero fitness so went lighter than I should and I struggle with getting the form on some of these right so also wanted to be lighter to get it right. With all those caveats (:-)), 75# and 7 KPU.
Welcome back Marc!
“What you want” – 135# + 7 CTB [4 rounds]; 115# + 5 CTB [3 rounds]. could not sustain it but on the positive side was linking CTBs for the first two or three rounds which is a first
Definitely a struggle this morning. I have to admit, yesterday (Sunday) was the first day in about a month that I sat down and had a “few” beers. (6+). Because of the impromptu challenge that Rap, Scott and I were doing thru May, that wasn’t possible. As much as I want to deny, deny, deny…I cannot. It 100% affected my performance today and I’d be lying if I said I wasn’t kind of excited for this month’s challenge now. I know it’s going to be ridiculously hard and that my wife has zero faith in my ability to stick to it, but the accountability to a partner definitely will.
Anyway, I managed to PR my squat clean on Sunday at 225#. I’ve been chasing that number for awhile. As for today…
“What You Want” – 165# + 10 C2B [4 rounds]; 135# + 10 C2B [3 rounds]. (My quads are going to be bruised to hell after dropping the hang on them each time.)
135# worked hard on form, 7C2b, all strung together. probably should have done 10.
“What You Want” 55# PU- Blue band 10’s I should have put on a little more weight… But, wanted to work on form.
155# across… c2b rx
“What you want” 75# / 6 KPU
Correction: 85#, I wrote it on the whiteboard wrong too
155# – 7 c2b each round
After the strength/Olympic class I did 135# Rx C2B
Back squats 4 x 5 @ 60,65,70,80% of 1rm at 275
“What you Want” 40# green band pull-ups
“What you Want” 65# , green band pull-ups/ring rows
What you want – 95# and 3 c2b
Today was good, tried to focus on form and really actually touch my chest to the bar!
“What you want” 155# all sets linked/ 7 C2B (was able to link a few C2B together which was promising…)
“What you want”. 125#. 8ctb
WYW: 185 for 5 rds, 205 for 2 rds. CTB as rx. This little diddy snuck up on you fast. Two pulling movements, one from each direction. Hell of program, Ockerdoodle.
WYW: 60# (focused on dropping under the bar quicker. 8 strict blue band pull ups (last 2 rds reps 6-8 had little kips at the top to get chin over bar)
4:30 Power lifting
(125) 10@75, 8@80 6@90 4@95#
(90) 2×10 reg grip, 10 close grip @ 55#
17mi round trip on bike 🙂
135# 10 ctb pu
105#, 3 ctb. Soooooore shoulder/armpit fronts (what is that called anyway??) this morning.