WOD 1/29/13 c
5-8 Minutes Calve/Hip/Leg Mobility
A- 1 Mile Run @50-75% RPE ; 5 Minutes Shoulder/Back Mobility (active recovery)
B- Power Jerk- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ; 90 Seconds Rest Between Efforts (8 Minute Cap)
C- 3 Minutes Practice- Bar Muscle Up + Tabata- Bar Muscle Up (jumping bar muscle up)
D- 5 Minutes of Goat work
Warm Up – 3 Min DU practice – 143
Bar MU TABATA – 16
Power Jerk – 10 min for a heavy single – 75/95/100/105/105/110
Power Jerk %’s – 1/1/@90% /2/2 @80% / 5/5 @ 70%
1 Mile SB Run: 11:06 – Thanks to Ryan and his coaching (running backwards too)
Mobility
A: 1 Mile Run @50-75% RPE; 5 Minutes Shoulder/Back Mobility (active recovery): 6:57 (first half ~50% effort, second half ~90%)
B: Power Jerk: 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ; 90 Seconds Rest Between Efforts (8 Minute Cap): 95/95/115/115/135/135/155 1@145 x 4
C: 3 Minutes Practice: Bar Muscle Up + Tabata: Bar Muscle Up (jumping bar muscle up): 13 total (all jumping)
A- 1 Mile Run @50-75% RPE ; 5 Minutes Shoulder/Back Mobility (active recovery): 7:15 or so, chasing CT
B- Power Jerk- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ; 90 Seconds Rest Between Efforts (8 Minute Cap) – 115/135/155/185/200 PR – 4 x 185
C- 3 Minutes Practice- Bar Muscle Up + Tabata- Bar Muscle Up (jumping bar muscle up) – Couldn’t get any muscle-ups today, pretty frustrating. Ended up with 5 or so jumping ones in the tabata.
1 mile run: 8:56
Power Jerk: 5@45/5@75/3@105/2@125/135/145f/140/145
+130/130/135/135
Jumping Bar Muscle Ups: tabata=18
Double Under practice
I’m glad to see me you and marina in the same range- I was really thinking how I sucked today. Now I just know it was really challenging – or maybe you both suck too 🙂 hahah LOL
JOKING
the tabata was pretty tough… and this morning my poor tummy feels like i smashed it into a bar repeatedly… which i suppose is exactly what i did 🙂
Mile run-8mins PR. It was too cold and rainy so I wanted to get out of it
Push jerk – 75/85/95/105/115 f
95 was my 90%
Jumping tabata muscleups – 19
A- 1 Mile Run @50-75% RPE ; 7:53
B- Power Jerk- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ;
1 @ 95/115/135/155/185/205 PR – 1/1/1/1 @ 185 And obviously can’t forget about the team clean @ 205 Thanks Mark!
C- 3 Minutes Practice- Bar Muscle Up + Tabata- Jumping Bar MU – 30
D- 5 Minutes of Goat work
A- 1 Mile group run 7:53
B- Power Jerk- 95/135/155/175/175/175/185/185/195 (PR) degraded into more of a push-press than a jerk but overhead PR either way. Singles at 185 – failed last two… hips were too slow by then.
C- Tabata- Bar Muscle Up – only 4 reps total Rx
D- Goat work: strict muscle up one every minute.
Good seeing everyone again. Feels like I’d been away for a while … though I hadn’t.
1 mile run@50-75% RPE=7:47
Power Jerk- WU- 3@45/95/135 + 1@155/185/215f/205(split so no rep but easily matched split 1rm)/205f/1@195 (current power jerk 1rm 200) + 1/1@175 +1/1@185
Tabata- bar muscle up=6/3/3/1/2/0/2 total(17)