Skin the cat work in gymnastics today. Here’s an excercise that quickly demonstrates where your weaknesses are, especially that hollow rock position. Followed by Tabatathis, Pull up, pushup, situp, squat (that’s fun even two days after karen, youch.) Pushups were tough too, mainly because I was really focussing on keeping a good plank.
Hang Power Clean- 1/1/1/1/1 (max effort)
75, 95, 105, 115, (125 fail)
3 RFT of: Row 650M/30 K.B. Front Squat (12×2/16×2)
There was an 8:30 cap on this due to time constraints, so only finished 2 rounds of rowing and 1 round of front squats.
Axel Deadlift (neutral grip)- 5@115/165/195/215
Hang Power Clean- Wu-3@45/95/135 WS-1@155/185/200fx2/195f (too big of a jump)
Snatch Pull+Snatch- 1 each @45/45/45/65/65/85/85/115/115/135f/135(ugly)/135f
Butterly Kip-2/2/2 Butterfly C2B-2/2/2 Butterfly Kip-10
This was my first class with Coach Jeff. He did an awesome job! Way to keep us motivated!!
Tabata sprints – We ran up and down the hill. A bit grueling, but it loosened me up quite a bit!
Deadlift – 5/5/5 – 65LB. I didn’t want to over due it. My back was hurting, so I took it easy
Hang Power clean – 1/1/1/1/1 – 50/55/60/65/70 – PR for me!
3RFT – 650M Row + 30 KB squats – 8kg – Holy cow this was rough! 20:02 time. Fun class tonight!!!
Skin the cat work in gymnastics today. Here’s an excercise that quickly demonstrates where your weaknesses are, especially that hollow rock position. Followed by Tabatathis, Pull up, pushup, situp, squat (that’s fun even two days after karen, youch.) Pushups were tough too, mainly because I was really focussing on keeping a good plank.
Started off with 25 burpees…I hit the snooze button too many times (and got an extra 10 for a smartass comment to Coach Iz 🙂 ).
Tabata- Sprint
DeadLift- 5/5/5 (55-80% 1RM) –
(warmup 5@135) 5@185, 5@205, 5@225
Hang Power Clean- 1/1/1/1/1 (max effort)
75, 95, 105, 115, (125 fail)
3 RFT of: Row 650M/30 K.B. Front Squat (12×2/16×2)
There was an 8:30 cap on this due to time constraints, so only finished 2 rounds of rowing and 1 round of front squats.
I think it would be tough to get this wod in under 8:30
very difficult – it was brutal
Axel Deadlift (neutral grip)- 5@115/165/195/215
Hang Power Clean- Wu-3@45/95/135 WS-1@155/185/200fx2/195f (too big of a jump)
Snatch Pull+Snatch- 1 each @45/45/45/65/65/85/85/115/115/135f/135(ugly)/135f
Butterly Kip-2/2/2 Butterfly C2B-2/2/2 Butterfly Kip-10
Tabata sprints – up and down the hill, loosened up my legs from those wallballs
Deadlift – 5/5/5 – 95 (55%)/115 (65%)/130 (75%)
Hang Power Clean – 1/1/1/1/1 – 95/105/110/115/120PR
3RFT: 650m row + 30 KB squats (8kg) = was rough.. forgot my time
First class with Coach Jeff, good class and thanks for the pointers
This was my first class with Coach Jeff. He did an awesome job! Way to keep us motivated!!
Tabata sprints – We ran up and down the hill. A bit grueling, but it loosened me up quite a bit!
Deadlift – 5/5/5 – 65LB. I didn’t want to over due it. My back was hurting, so I took it easy
Hang Power clean – 1/1/1/1/1 – 50/55/60/65/70 – PR for me!
3RFT – 650M Row + 30 KB squats – 8kg – Holy cow this was rough! 20:02 time. Fun class tonight!!!