Simplify Complexity
Thru The Rings…
Warm-up
10/7 strict toes2bar
10/7 clap push ups
Run a loop
3 rounds through the complex with an empty barbell, working speed and position
20 pass throughs
Oly
1. Complex: 2 Squat Cleans/2 Split Jerks 5×1
2. Clean Pull with Bands 5×[email protected]%
Strength
High Bar Back Squat 5×3
WOD – 12 minute cap
21-15-9
Power Clean (135,95)
T2B
Regional (125,85)
Open (115,80)
245 on the complex
ran out of time on the BS only got to my 3rd set 315, 325, 335
cleans 3 sets at 225+Blue band
Wod: ~4:06 I think
245 on the complex
ran out of time on the BS only got to my 3rd set 315, 325, 335
cleans 3 sets at 225+Blue band
Wod: ~4:06 I think
Worked just on split jerk; 160×2, 170×1 and then form got bad
strength- HBBS: 240×3, 250×2- having a hard time getting used to high bar
wod: 5:08games, lot of standing around
Worked just on split jerk; 160×2, 170×1 and then form got bad
strength- HBBS: 240×3, 250×2- having a hard time getting used to high bar
wod: 5:08games, lot of standing around
Complex: 175
Pulls: 175
Strength: 225, 225, 225, 225, 225
WOD: 6:50 @ Open
Complex: 175
Pulls: 175
Strength: 225, 225, 225, 225, 225
WOD: 6:50 @ Open
265 on the complex,
sqt clean felt great so I did some extra sets of 1, worked up to 295 which felt smooth.
Back squat 355×3 a battle royal with cheese.
Skipped the pulls due to time.
Metcon 5:14 games. Had intentions of going unbroken forearm muscles laughed at this idea and kicked me in the pants.
265 on the complex,
sqt clean felt great so I did some extra sets of 1, worked up to 295 which felt smooth.
Back squat 355×3 a battle royal with cheese.
Skipped the pulls due to time.
Metcon 5:14 games. Had intentions of going unbroken forearm muscles laughed at this idea and kicked me in the pants.
Complex: worked up to 235. Missed one jerk on the last set.
Pulls: 225 with BB
Strength: up 305×3
WOD: 7:41 @ games
Complex: worked up to 235. Missed one jerk on the last set.
Pulls: 225 with BB
Strength: up 305×3
WOD: 7:41 @ games
Complex: 115#
Clean pulls: 110#
Back squat: 150#
WOD: 6:28 @Open. That WOD was a grip killer even at a light weigh.
Complex: 115#
Clean pulls: 110#
Back squat: 150#
WOD: 6:28 @Open. That WOD was a grip killer even at a light weigh.
complex: 185
clean pulls: 205
bs: 225, 245, 265, 275, 295 – was really focusing on pausing in the hole and keeping the chest and shins vertical
wod: 7:14 @ 135
complex: 185
clean pulls: 205
bs: 225, 245, 265, 275, 295 – was really focusing on pausing in the hole and keeping the chest and shins vertical
wod: 7:14 @ 135
warm-up: done
complex: 185 across
clean pulls: 205 across
back squat: 225, 245, 265, 275, 275 – hips were especially tight today, need to keep on mobilizing
WOD: 6:26 @135#
warm-up: done
complex: 185 across
clean pulls: 205 across
back squat: 225, 245, 265, 275, 275 – hips were especially tight today, need to keep on mobilizing
WOD: 6:26 @135#