And Then There Was 1

Nov 6th, 2013

Category: Competitor

And Then There Was 1

Weights? Check. Vest? Check.

Weights? Check. Vest? Check.

Warm Up-
With a partner and a loaded barbell 95/65 one partner performs internal rotation shoulder mash

while the other performs..
3 position clean & 3 Presses
3 position clean & 3 Push Presses
3 position clean & 3 Push Jerks
Then switch

Oly
3 position clean @ 70% 5×1

Strength
1. Press 4×1
2. Push-press 4×1
3. Front Squat 5×2

WOD
10-9-8..2-1
Push Jerk 155/105
Strict Pull-ups

Regional (135/95)
Open (115/80)

* No push press or split jerk will count – push jerk only!

DISCUSSION 6 Comments

  1. Liz 11/07/2013 at 9:11 pm

    3 Post Clean: 95#
    Press: 80#
    Push Press: 125#
    Front Squat: 155 #x2
    WOD: 10:53 @ open

  2. Liz 11/07/2013 at 9:11 pm

    3 Post Clean: 95#
    Press: 80#
    Push Press: 125#
    Front Squat: 155 #x2
    WOD: 10:53 @ open

  3. Petra 11/07/2013 at 7:51 pm

    It was a quiet morning at 6AM!

    3-clean: 95#
    Press: 95#
    Push press: 115#
    Front squat: 135#
    WOD: 13:01 @ open. Last rounds of pull-ups were s-l-o-w.
    Cashout: GHD with the bros

  4. Petra 11/07/2013 at 7:51 pm

    It was a quiet morning at 6AM!

    3-clean: 95#
    Press: 95#
    Push press: 115#
    Front squat: 135#
    WOD: 13:01 @ open. Last rounds of pull-ups were s-l-o-w.
    Cashout: GHD with the bros

  5. Crowley 11/07/2013 at 5:24 pm

    warm-up: done
    3 pos. clean: 175 across
    press: 155, 165, 175, 180
    push press: 185, 205, 215, 225, 235(f), 235(f) – was pushing with my arms too early and not letting my leg drive do the work, will definitely get this next time

    front squat: 225, 245, 255, 265, 255
    wod: 12:13 @135 – push jerks were unbroken and felt alright, can’t say the same about the pull-ups

  6. Crowley 11/07/2013 at 5:24 pm

    warm-up: done
    3 pos. clean: 175 across
    press: 155, 165, 175, 180
    push press: 185, 205, 215, 225, 235(f), 235(f) – was pushing with my arms too early and not letting my leg drive do the work, will definitely get this next time

    front squat: 225, 245, 255, 265, 255
    wod: 12:13 @135 – push jerks were unbroken and felt alright, can’t say the same about the pull-ups