Open Training
Jim
Warm-up
10 Clean Pulls
5 Walk outs + 2 Push Ups
10 Power Cleans
5 Walk outs + 2 Supermans
10 Front Squats
5 Walk outs + 2 Burps
10 Squat Cleans
5 Walk Outs + 2 Floor Mantis
Oly/Strength
20 minutes to establish a
3 RM Squat Clean
-You can drop and reset each time, but all three lifts must be immediately after one another
WOD 1
7 minute AMRAP
12 Hang Power Cleans (155,105)
12 Ring Dips
Open- 135,95
Rest 7 Minutes
WOD 2
7 Minute AMRAP
3 Front Squats (135,95)
3 Chest to Bar Pull-ups
6 Front Squats
6 Chest to Bar Pull-ups
…..
Open, 115,80
Oly: 205×3
WOD1: 3+17open
WOD2: 12+18open
225×3
F245
WOD 1: 4+6
WOD 2: 12+16
255 / 6+8 / 18+2
245×3
255×1 PR
4+12, 15+4
8k (5 mile) road race in Amsterdam.. 36:02
won a…HAM…doesnt get better than that, right?! ahah
Cooked or raw?
i think it was cooked?? not even sure. I gave it to this random dude who was eyeing it because I was not about to bring back to hotel…
Amazing
265×3, 285×1…probably should of tried 275 before jumping to 285.
Wod 1- 5 rx
Wod 2-12 +20 rx
265 – 6+1 – 15+23
Clean: 225×3
WOD 1: 2+3
WOD 2: 12+19
Oly: 265 not much to compare it to, but 275 is my 1 rep so I felt pretty good with the 265
WOD 1: 4 rounds
WOD 2: 18 front squats + 1 CTB
Strength – 215×3
WOD 1 – 4+3 subbed push-ups for ring dips (shoulder)
WOD 2 – 12+24 RX