photo (7)Becca Voigt.

2015 REGIONAL& OPEN ATHELTES
1. Jerk
1RM

2. Squat
5RM Back Squat
5RM Front Squat

3. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Think it’s all about strength? Try working some mobility/flexibility into your program.

93 thoughts on “Wednesday 8.20.14

  • August 19, 2014 at 3:34 pm
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    Push jerk or by any means ie split?

    Reply
  • August 19, 2014 at 7:16 pm
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    1. 11,7,4 Rx
    2. 2:16, 2:19, 2:33, 2:49, 2:50, 2:50, 2:50

    Rds 4,5,6 scaled to 6 TTB, the rest 12 TTB. No excuses other than my conditiong went down a bit (strength is def more) and I need to run more! Humbling WOD

    Reply
    • August 19, 2014 at 7:17 pm
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      Oops, just realized I posted this on Wed instead of Tues!

      Reply
  • August 20, 2014 at 3:09 am
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    Hello,

    When it says 1RM Jerk, is this Push Jerk or Split Jerk ?

    Leif E,

    Reply
    • August 20, 2014 at 7:48 am
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      Whichever way you can get more weight overhead

      Reply
    • August 20, 2014 at 2:38 pm
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      Dude, my name is Erik (with a k) and my brother’s name is Leif.

      Jerk any way you want for a 1RM.

      Reply
  • August 20, 2014 at 4:06 am
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    Ended up missing yesterdays session so going to swap my “Recovery Day” around and do it tomorrow so here’s Wednesdays.
    1) 1RM Split Jerk – 105kg – Absolutely thrilled with this, it’s a 12.5kg PB and first time I have ever gone over 100kg on anything other than Deadlift!
    2) B) Front Squat – 90kg (Stoked about this as well, before I started following in April time this was my 1RM!) I know this is still pitifully light compared but we all start somewhere right?
    A) Back Squat – 90kg (Still a work in progress on back squat form but the strength is there)
    3) Done on my own tried to go 1:1 rest to mimic a partner.

    Reply
    • August 20, 2014 at 4:25 am
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      Hey bud been looking for ya posts, thought ya might have picked up an injury or something, good work on the BS/FS and awesome jerk! I’m hoping for the same tonight, have a 100kg clean and jerk, I’m not a split jerker though. how did ya do in the cluster at p4p?

      Reply
      • August 20, 2014 at 5:05 am
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        Hey mate, Yeah forgot to post Monday I think – ended up training after work and then forgot!
        The jerk felt easy and flew up…actually felt like I had a little more but didn’t want to spend too much time on it. I struggled on the cluster (lack of squatting ability hampered me) and got 78kg (reckon if I did it again would be quite considerably higher) Good luck tonight man, you should be able to get a 105 jerk then without your clean taking some power from your legs.

        Reply
        • August 20, 2014 at 5:37 am
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          Yeah you’d smash it now, I ended up with 85 which I was seething with, put me way behind from the start. I’d done 90 at the gym the week before too so wanted 95, as ya say with all this squatting it’d be much higher now. Yeah hopefully fresh and off the rack with no clean 105 possible 107.5? we’ll see what happens! will post later tonight.

          Reply
          • August 20, 2014 at 6:11 am
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            Yeah I’m sure we’d hit better scores now, after all this squatting. I’m sure you will definitely hit 105, probably 107.5 fresh from the rack. Good Luck.

  • August 20, 2014 at 4:36 am
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    Masters 47/Opens
    1. 120kg
    2. 160 kg
    3. 140kg
    4. Done.

    Reply
  • August 20, 2014 at 4:50 am
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    1 : 80 kgs
    2 : 110 kgs & 90 kgs

    Reply
  • August 20, 2014 at 5:12 am
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    Feels dirty not doing a metcon!!

    Reply
  • August 20, 2014 at 7:35 am
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    Opens
    1. 130kg
    2. 150kg
    3. 130kg
    4. Done

    Reply
  • August 20, 2014 at 8:00 am
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    Open
    1. 120 kg
    2. 5RM BS 145 kg
    5RM FS 132,5
    3. Later

    Reply
  • August 20, 2014 at 9:03 am
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    long time listener first time caller

    had to squat first
    2) BS- 355lbs x 5
    FS- 315 only got 4…

    1) Split jerk failed 335, current PR is 325

    3) mostly complete, legs pretty tight

    Reply
  • August 20, 2014 at 9:14 am
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    Open
    1. 255. No blocks, done from a rack. PB is 308(from blocks)
    2. BS-375, FS-315
    3. No partner. Done with equal work to rest.

    Reply
    • August 20, 2014 at 10:19 am
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      Just out of curiosity, how does going from blocks make that big of a difference? I’ve never tried from blocks before

      Reply
      • August 20, 2014 at 11:32 am
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        308 was a PB a year ago. Blocks for me= Confidence. Missing a rep with blocks under me feels comfortable.

        Reply
        • August 20, 2014 at 9:49 pm
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          Yea that I can see how that would help. Thanks!

          Reply
  • August 20, 2014 at 9:24 am
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    Regionals:

    1) Jerk – 295 (see comment below)
    2) Back Squat – 450×4. It wasn’t 5, but I’m still stoked about this!
    front squat – DNF (see comment below)
    3) accessory lifts – 1 round

    *Lately anything in the front rack has been causing me to feel light headed. I’ve been told that it’s likely high blood pressure, which can be common during a max effort. This morning was the closest I’ve come to passing out from a lift. I’m not sure if it’s the enormous amount of squatting we’ve been doing, but this has never happened to me before. It’s only from the front rack, so I could not attempt my fsquat 5rm or go past 295 on the jerk without the room spinning when I picked up the bar. Anyone have experience with this? I’m told that there are some breathing drills that can help. Good luck everyone!

    Reply
    • August 20, 2014 at 6:12 pm
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      Maybe the bar is closing your windpipe, maybe a slight repositioning of the bar will help

      Reply
  • August 20, 2014 at 9:37 am
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    2015 REGIONAL& OPEN ATHELTES
    1. Jerk
    295# Missed 315# got it up just couldn’t recover
    2. Squat
    5RM Back Squat @ 355#
    5RM Front Squat 3 @ 300# (my previous 1RM)

    3. Accessory Work
    Done; no partner so 1:1 work to rest

    Reply
  • August 20, 2014 at 10:00 am
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    OPEN
    1. 1RM Jerk – 215-225-230(PR)-235(PR)-240(F)
    2. 5×5 Bench @ 185# (OT2M)
    3. Accessory work – 1 round
    1:1 work/rest – scaled to 1.5p on the Double KB Swings

    … legs are trashed … goal for the remainder of the day is to avoid stairs.

    Reply
  • August 20, 2014 at 10:03 am
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    1. 265# push jerk, 275# fail split. Not feeling it today.
    2a. 365#x4, so close! Positive is that 9mo ago this was my 1rm
    2b. 295#
    3. Done 1:1ish

    If any one is ever near Ocean city, nj, check out CF OTG. Beautiful facility.

    Reply
  • August 20, 2014 at 10:11 am
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    Open
    1. 285# PR
    2. Front squat 255#
    Back squat 305#
    3. Done. Scaled to 135# and single kettlebell swing

    Reply
  • August 20, 2014 at 10:14 am
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    Open

    Kicked the day off with the box WOD:

    1.) EMOM to failure (15min cap). 1 Thruster @ 115# increasing by 1 rep every minute – 11 min plus 10 reps

    2.) 6min AMRAP of 10 box jumps @ 24″, 15 ring dips – 3+15

    Comptrain

    1.) Jerk 1RM – 275# — 20# PR even with all the work before!

    2.) Back Squat 5RM – 325#

    Ran out of time. Coming back tonight for a second session

    Reply
    • August 20, 2014 at 9:50 pm
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      3.) Front Squat 5RM – 285#

      4.) Short time…tried to get in as much as I could

      Reply
  • August 20, 2014 at 10:52 am
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    1. Jerk hurt my neck at 110k so ill quit. My jerk is pathetic
    2. Back squat: 182k ugly but done
    3. Front squat: 137k
    4. Accessory: done 1:1 work rest. Tool 17min. Russian KB sucked
    5. Did yesterday’s run/TTB e3mom:
    1:51, 1:52, 1:54, 1:58, 2:04, 2:10, 2:14: I am weak
    6. Did DU wave 5-50 and back: 12:02

    Reply
  • August 20, 2014 at 11:44 am
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    1. Jerk 1RM: 295#; 10 # pr

    2. Squat
    5RM Back Squat: 340
    5RM Front Squat: 295 failed

    3. Accessory Work
    Done

    Reply
  • August 20, 2014 at 11:47 am
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    1. 132kg. Shoulders felt horrible today

    2. 150kg
    130 kg

    3. Comp this coming weekend and I think I need my back for it so we did 165# and 24kg.

    God bless any of you that did rx Kbs. If I’m right it’s 32kg, 1 in each hand? Lol I couldn’t get a single one

    Reply
  • August 20, 2014 at 12:05 pm
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    Open:
    1. 110kg
    2. BS: 142.5kg, FS: 127.5kg
    3. donde

    Reply
  • August 20, 2014 at 12:26 pm
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    1) 205#
    2) back SQ- 305#x5
    3) front SQ- 245#x5
    4) posterior chain destruction complete

    Reply
  • August 20, 2014 at 12:57 pm
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    1. 265 (10# under pr)

    2. A-335 Back squat
    B-300 Front squat (5 rep PR!)

    3. Done!

    Reply
  • August 20, 2014 at 1:54 pm
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    1 RM split jerk – 285 lbs.
    5 RM Back squat – 315 (Old 1 RM was 315)
    5 RM Front squat – 250
    Accessory work done

    Reply
  • August 20, 2014 at 2:15 pm
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    Open
    Jerk -215# failed 225# shoulders sore
    Back squat – 295#
    Front squat- 245#
    Done solo
    Just starting this programming this week

    Reply
  • August 20, 2014 at 2:25 pm
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    Hello everyone, I follow along a day behind because of scheduling so I usually don’t post but I just had to throw this out there and make sure I’m not just being a pussy – Can someone please give me the word that I am not alone in having constant leg fatigue for what seems like the whole summer?!?!!

    Reply
  • August 20, 2014 at 2:40 pm
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    Open
    1) 245#
    2) a) 355, 365×4.
    b) 305.
    3) done.

    Reply
  • August 20, 2014 at 3:24 pm
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    Regionals:

    1). 295 (-40# from pr just didn’t feel it today)
    2). 405 -5rm back squat
    345 -5rm front squat
    3). Done 1:1 work/rest ratio

    Reply
  • August 20, 2014 at 3:30 pm
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    1. Jerk 1RM: 75kg

    2. Squat
    5RM Back Squat: 105 kg
    5RM Front Squat: 95 kg

    3. 1 round

    Reply
  • August 20, 2014 at 3:39 pm
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    1. 295lb split jerk (15# under my pr)

    2. 5RM Back squat 340lb
    *this was my old 3RM

    Front squat 5RM got over zealous during my warm up, felt so good at 225,265 jumped to 300lb felt too heavy for 5 backed off to 290, failed on my 2nd, dropped to 280 and got 3 failed on 4. It’s all good just a mistake in my jumps, lesson learned

    3. Successory work
    All done, scaled to 53lb doubles. 70lbs were a little too much for me. Much needed feelin it everywhere

    Reply
  • August 20, 2014 at 3:40 pm
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    Open

    A. 1RM split jerk- 330# (5# PR)

    B. 5RM back squat- 385#

    C. 5RM front squat-345#

    D. Completed one round of the accessory work.

    Reply
  • August 20, 2014 at 3:42 pm
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    Jerk-295

    5RM BS-385
    5RM FS-325

    DL session- done RX

    Reply
  • August 20, 2014 at 3:52 pm
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    Decent evenings work.

    Jerk 105kg. Went for 110kg but bottled it.

    Back squat 125kg x 5. Had a lot more in me but I have weights in mind for what I think will be 3 reps on Friday then a 1 rep max next week.

    Front squat 110 x 5 this a lot more challenging but again had more fight in me for heavier on x 3

    Missed the wod in favour for a chipper with a guy from the class. Was decent.

    50 cal row
    50 wall ball
    40 pull ups
    40 double unders
    30 power snatch 42.5kg
    30 muscle ups

    15 min AMRAP.

    Reply
  • August 20, 2014 at 3:52 pm
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    1. Jerk 260 :\

    2. Squat
    5RM could not attempt
    5RM could not attempt

    3. Accessory Work – had to scale with 20kg kb cause gym is lacking

    couldn’t squat heavy with irritated left leg itband/fascia.

    Reply
  • August 20, 2014 at 4:04 pm
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    Split jerk = 305# pr of 10# chuffed with this i weigh 168#
    5RM Squat = 335
    5RM front squat = 295
    (old 1RM for 3 months ago was 335lbs back squat)
    3) i did this alone work and rest 1:1

    Reply
  • August 20, 2014 at 4:27 pm
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    A) Jerk 255#
    B) No Squats today, Will do Friday with 3RM
    C) Training for a team comp. So did this with a partner
    75 KBS 2pood
    50 DU’s
    25 Cal Row
    15 HSPU
    25 Cal Row
    50 DU’s
    75 KBS

    13:42

    Reply
  • August 20, 2014 at 4:46 pm
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    1) 175# (10# under PR)
    2)
    Backsquat- 225# this was my 1RM!! So excited this hasn’t moved up in over a year!
    Front squat- 190# x 4 core just gave out on the fifth rep.
    3) completed with a 1:1 work/rest ratio

    Reply
  • August 20, 2014 at 4:49 pm
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    245# from rack

    315 bs 5 rm
    280 fs 5rm

    Done

    Reply
  • August 20, 2014 at 4:53 pm
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    Regionals
    1rm jerk- 235
    BS- 345
    FS- 290
    DL- done RX

    Reply
  • August 20, 2014 at 4:59 pm
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    Jerk: 265# (10lb PR)
    Back Squat: 340#
    Front Squat: 275# New PR, but felt like I could have hit 280 or 285
    Deads – done

    Added EMOM 10: 1x 405# Deadlift

    I failed my first try at a 265# Jerk. The next attempt it felt like I did not even lift a feather – just popped over my head with what seemed like zero effort. I’ve only been to a box once and have tried to learn from from Youtube…I must have done something right on the second attempt.

    Reply
  • August 20, 2014 at 5:41 pm
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    Open
    1 mi run warm up
    1. 130# (5#PR) been going after 130 for a while :)
    2a. 130#. 2reps at 135# (5#bs pr)
    2b. 110#. 1rm was 115# in May
    3. 110#/18#kb
    1mi run cool down

    Reply
  • August 20, 2014 at 6:01 pm
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    Regionals-

    Chalked up today as pretty much a loss.

    1.) 265 – failed 3x @285.. that’s my 1RM C&J. Just not comfortable putting any sort of heavy weight overhead, period. Think it’s mental.

    2.) BS- tried 365 again from the other day, but knee and back felt funny, and dumped after 2 reps. That WAS my 1RM before the start of this squat cycle, so I’m pretty happy about that.
    FS- Wanted 315 (10lbs above my previous 1RM) as I’d already hit 10×3@305. Got 2 reps, and knew I didn’t have anymore in me, so I dumped again. Just didn’t have it in me. Still a PR for 1 & 2, but WANT MORE!!! Would love another chance to test.

    3.) DL cycle. Worked out alone, so just rested the same amount of time I worked per movement. Got through the second round of stiff-legged deadlifts. Back felt really weird- like a disc was about to SLIP. Said forget it on the 2nd set of double KB swings. Was looking forward to a rest day, but I think I can make it through tomorrow, as long as Friday’s a rest day!

    Reply
  • August 20, 2014 at 6:09 pm
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    1) Push Jerk – 315 lbs 10# PR!
    2) Back – 390×4 (started coming forward so I dumped last rep)
    Front – 315×4 (funny cuz I did that for 7 on Monday)
    3) Done RX – no partner, 1:1 rest

    Reply
  • August 20, 2014 at 6:27 pm
    Permalink

    Open
    1) 295# – 30# PR from June, real happy about this.
    2) BS – 315#
    FS – 285# for 3 reps, just didn’t have it today.
    3) Done UB, rested a little longer between sets.

    Reply
  • August 20, 2014 at 6:28 pm
    Permalink

    Open
    1) 295# – 30# PR from June, real happy about this.
    2) BS – 315#
    FS – 285# for 3 reps, just didn’t have it today.
    3) Done UB, rested a little longer between sets.

    Reply
  • August 20, 2014 at 7:07 pm
    Permalink

    1. 275#
    2A. 300#
    2B. 255#
    3. Complete (subbed 106# kbs for 2/2 pood swings)

    Reply
  • August 20, 2014 at 7:12 pm
    Permalink

    Open
    1. 305#, so close to 315#, next time!
    2. 325#
    3. 275/295# x4
    4. Done

    Reply
  • August 20, 2014 at 7:15 pm
    Permalink

    43/master

    Regional

    1. Jerk-265
    2. BS-325×5
    3. FS-285×5
    4. Done-RX (first time doing the double russian, absolutely legit)

    Reply
  • August 20, 2014 at 7:21 pm
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    Regionals

    Jerk 175#
    5X back squat 215#
    5X front squat 190#
    Done (double Russian swings are holy balls!!) never done these before and they rocked my posterior!

    Reply
  • August 20, 2014 at 7:51 pm
    Permalink

    Open

    1. 235lbs

    2 5RM back squat 295lbs
    5RM front squat 255lbs

    3. Done alone, rested equal time

    Reply
  • August 20, 2014 at 8:07 pm
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    Open/Masters 48

    1. 215# split jerk. I am terrible at jerk but I forced myself to split the entire time (have never split jerked more than 155) and ended up matching previous PR.

    Skipped squats due to sore knees and really stiff achilles from yesterday.

    Deadlift work done but skipped second sets of sumo and stiff leg due to back tweak.

    Also did regular class of 1 pull-up, 5 push-ups and 10 air squats. Then every round add 1 pullup. 15 minute amrap. 15+2 rounds.

    Reply
  • August 20, 2014 at 8:15 pm
    Permalink

    1. 275#

    2. 325#

    3. 275#- 5rm pr.

    4. Accessory work done. All sets unbroken. only had 53’s for the swings.

    What’s up with training tomorrow? Pretty new here… is it normal to throw in workouts on recovery days?

    Reply
  • August 20, 2014 at 8:33 pm
    Permalink

    1.). Jerk #205 , just missed #225
    2.) Back Squat 5 rep max #295
    3.) Front Squat 5 rep max #235
    4.) done

    Reply
  • August 20, 2014 at 9:12 pm
    Permalink

    Trying to catch up as I missed earlier in the week. Did yesterday’s workout today. Will hit this one up tomorrow.

    Yesterday’s
    Metcon – 2:00 to 2:47 throughout the seven sets. T2B are horrible for me. Glad to get each in under the 3 min.

    Squat Cleans – 7/5/1 (lost the hook grip and dropped the bar on my shin…called it quits)

    Reply
  • August 20, 2014 at 9:26 pm
    Permalink

    Open:
    1 RM Jerk – shoulders were trashed, just had to quit. :(
    5 RM Back Squat – 285#
    5 RM Front Squat – 265# No PR here only got 4 reps. Bummer….

    Deads
    Sumo Deads
    Stiff leg deads
    kb swings – just used an 88#
    Done!

    Reply
  • August 20, 2014 at 9:38 pm
    Permalink

    Regionals-
    1. 225#…20# under PR. Hit a little odd and felt a twinge in my adductor so called it.
    2. So bummed I had to skip. Didn’t want to aggregate the muscle more. Will do later. Excited to see where these numbers are.
    3. Done Rx with a 1:1 work to rest ratio.

    Reply
  • August 20, 2014 at 9:42 pm
    Permalink

    Open
    1. 1 RM Jerk – push jerked up thru 275 which is my previous PR, then split jerked 285, 295, and 305 for a 30 lb PR!

    2. 5 RM back squat – attempted 405, got 4 reps, failed the 5th. Upon video review, I wasn’t quite getting low enough on these.
    5RM front squat – attempted 315, knee was feeling better, but failed the 4th rep. Still ties my 3RM.

    3. Done. UB on the DLs, but are you kidding me with the double 2 pood KB swings? Had to break these up into 4 sets each time.

    Reply
  • August 20, 2014 at 9:44 pm
    Permalink

    1. 285# not happy but not mad about this. Haven’t jerked any weight over 165 since about 5 months ago and my form is not perfect in any sense of the word.
    2.a. 365# legs felt horrible while trying to warm up.
    2.b. 275#
    3. Done

    Reply
    • August 20, 2014 at 9:47 pm
      Permalink

      Only had 53#ers for the kb swings .

      Reply
  • August 20, 2014 at 9:46 pm
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    Open
    1. Jerk 255×1, missed 265
    *felt weak unracking the bar from supports. Actually felt better Power Cleaning the weight from the floor first. Really weak upper body from where I want to be.

    2. Back Squat 335 x 5 (RPE 10)
    *haven’t had this much weight on my back in months, very excited about the progress. Thank you Ben! Great programming.

    Front Squat 275×5 (RPE 10)
    *Both w/ belt, grinded out those reps. Watching Dex was a great inspiration

    3. Accessory Work
    2×20
    185 Deadlift
    185 sumo deadlift
    BW Back Ext (SLDL would thrash my hamstrings)
    2x40lb KB Swing

    Reply
  • August 20, 2014 at 9:52 pm
    Permalink

    275lb Jerk
    325 5RM Back Squat
    285 5RM Front Squat
    Accessory Work Complete: “Love the Posterior Chain Work”

    Reply
  • August 20, 2014 at 10:14 pm
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    Regional Programming
    Very excited about today’s training session!
    1. 295# Went in hoping to hit 275#. Hit it then kept climbing!
    2. 365# 7 rm back squat
    3. 315# 7 rm front squat
    4. Done. No partner but worked 1:1 work to rest.

    Reply
  • August 20, 2014 at 10:42 pm
    Permalink

    Back squat 5 rm 365
    Front squat 5rm 315

    Jerk pr!!!!
    315

    Reply
  • August 21, 2014 at 12:59 am
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    1. 235# pitty but still nursing a shoulder injury… Happy it wasnt worst.
    2. A) BS 315
    B) FS 235
    3) alone but 1:1 rest time

    Reply
  • August 21, 2014 at 4:43 am
    Permalink

    1) jerk.do split -125
    2) squat’s
    b.sq. -115
    f.sq.-100
    Squat it’s my week side
    3) no partner-no work

    Reply
  • August 21, 2014 at 5:16 am
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    Open
    1) 275#
    2a) 335#
    2b) no time
    3) complete

    Reply
    • August 23, 2014 at 3:54 pm
      Permalink

      2b) 285#
      A couple days late, but I finally had time to get the 5 front squat in

      Reply
  • August 21, 2014 at 7:53 am
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    275 split jerk, 10 PR
    This was a huge goal I set for myself this past New Year’s!

    5RM BS
    340, 20 PR

    5RM FS
    280, 15 PR
    this is #5 more than my 1RM less than a year ago!!!

    accessory done with hip thrusts and reverse lunges instead of double KBS and

    Reply
  • August 21, 2014 at 8:12 am
    Permalink

    1. Jerk
    1RM @ 215# (10# PR and I still think I have more in me) These are feeling so much better, I have always battled with Jerks!

    2. Squat
    5RM Back Squat, hit 4 @ 235# (kinda gave up on the 5th, ugh)
    5RM Front Squat, hit 5 @ 195#

    3. Accessory Work
    With a partner complete 2 rounds of:
    20 DeadLifts @ 135#
    20 Sumo Deadlifts @ 135#
    20 Stiff Leg Deadlifts @ 135#
    20 Double Russian KB Swings @ 1 pood (could not for the life of me do 1.5 pood, wow)
    One partner completes all 20 reps of a movement while the other rests then switch.

    Done

    Reply
  • August 21, 2014 at 8:25 am
    Permalink

    1. Jerk– 175# (5# pr- tried 180 but couldn’t lock out)

    2. Squat
    5RM Back Squat– 225#
    5RM Front Squat– took too big of a jump and went for 205#– guess I found my 3rm instead

    3. Accessory Work
    Scaled kb swings to 1pood… I’m not really sure if 1.5 is possible just because of the size of the kb
    Rest 1:1 since no partner

    Reply
  • August 21, 2014 at 9:21 am
    Permalink

    1. saving the Jerk for 1RM on saturday w/ Oly team
    2. 315lb but did 335lb x4. missed the fifth!
    3. 295lb x3 reps. Did tired
    4. Done. This was tough. did 1:1 work/rest

    Reply
  • August 21, 2014 at 9:34 am
    Permalink

    Open
    1. Jerk – 175#
    2. Back squat – 215#
    Front squat – 185#
    3. Done 1 round with 1.5 and 1 pood kettlebells (switching hands after 10 reps).

    Reply
  • August 21, 2014 at 9:37 am
    Permalink

    jerk – 225

    back squat – 250
    front squat – 235

    accessory work – done…couldn’t believe how hard that was.

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  • August 21, 2014 at 12:45 pm
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    Jerk- 165# Failed 170 (stupid mistake, but had to teach class so ran out of time)
    FSx 5- 190# Huge PR for me
    BS x 5- 210# another Huge PR (1rm is only 220)

    Ran out of time for accessory work

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  • August 21, 2014 at 11:33 pm
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    1rm jerk – 235

    5rm back squat – 315
    5rm front squat – 265

    Accessory Work DNF

    75 snatches at 75 lbs for time; 5:09

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  • August 23, 2014 at 4:33 am
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    1RM Jerk: 47.5 kg (+7.5 kg)

    5RM Back Squat: 70 kg
    5RM Front Squat: 57.5 kg (I tried 60 kg, but got only two reps, legs were already tired after back squats.

    Metcon from Thursday: 17:40, Rowing was really hard for me as always.

    Accessory work: Done @40 kg without swings (had swings already in metcon).

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  • August 27, 2014 at 6:34 pm
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    1) 305 PR
    2) 365×4 absolute nothing left for the 5th
    3) 315×3 I know i can hit this just didn’t today
    4) done

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  • August 27, 2014 at 11:31 pm
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    26/195/6’2

    Open:

    BS: 320 an easy 5lb gain, had the strength for more but didnt want to push my rib to far.
    FS: couldn’t hold more then 225 without the tearing sensation.

    Deadlifts: no partner so I did everything 1:1 abd unbroken with each movement.

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  • August 28, 2014 at 11:30 am
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    1. 325(Not happy 20lb under pr missed 335 3 times)
    2. 400
    3. 340
    4. Completed 1 rd hamstring wasn’t feeling to well.

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