111123

You will have WODs for the rest of the week, but you won’t have one for tomorrow. Take a rest day, whether you want to or not. Happy Thanksgiving.

111123:

Strength

1) 5×2 Push Jerk – heaviest possible, rest as needed.

2a) Back Squat: 2×5 @ 50%+20% Chains 2X3 @ 60%+20%Chains, Max Effort @ 70%+20%Chains – rest 60 sec.
Notes: If you do not have chains use 65,75,85%. Do not perform more than 15 reps on your max effort.

2b) 5×3 Push Press – heaviest possible, rest 60 sec.

Conditioning

3 rounds for total time of:

Row 1k
20 Box Jumps 24”
20 KBS 24/16kg

-rest 1:1

Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless you’re always perfect).

The owl hunts at night…

20111123-141621.jpg

13 responses to “111123

  1. 1) 185,205,215,225,235
    2a) 155;175;195;195;205
    2b) 185; 225; 265 x4 reps- All done with 75 lbs of chain

    Conditioning: 28:45 Rds: 5:18; 5:24; 5:21

    MFS:121

  2. 1) 145/155×4 – these are just slow in the morning. Better at push pressing it. 
    2a) 115/135/160×9 + 46#’s of chain (23ish per side)
    2b) 145 across

    Conditioning
    Row     3:52/3:58/3:58
    Round  5:55/5:51/5:47 
    Total     29:19
    Body started remembering how to box jump by the 3rd round. Definitely need more of these, rowing and wall balls. Legs are getting strong but non-responsive when lactic acid sets in lately. 

    5×15 reverse hyper @30#

    MFS:  3/6/4

  3. 1. 195, 205, 215×1, 215, 225×1
    2a. 160#+70#, 195#+70#, 225#+70#x4
    2b. 185, 195×1, 185, 190×2, 185 – felt like I should have been able to go higher, but perhaps the push jerks took it out of me.

    Conditioning
    5:08, 5:11, 5:28 – 26:08 total
    No repped myself 2-3 kbs. First day I felt I had my conditioning back after my 3 day bender. Totally fucking worth it.

  4. 1) 185, 205, 215, 225, 235(x1)
    2a) 280, 325, 365×6
    2b) 185, 175, 180, 185, 195

    Conditioning: 4:35, 4:34, 4:41
    Drove up to upstate, NY and did this modified at 9:30pm, a fun time! Did around a 900ish meter run in the absolute pitch dark in 30 degree weather, got the box jumps on a stone wall and hot the KBS

  5. 1) 205#, 225#, 245#, 255#, 265# (f@2), 255#

    ** only had 52# in chains, so made up percentage in plates **
    2a) 275# + 52# chains, 305# + 52# chains, 345# + 52# chains (f@2… rough day)
    2b)185#, 185#, 195# (f), 195#, 195#, 195#(f@2), 185#

    Conditioning
    5:11, 5:08, 5:16 –> 25:54

    M/F/S – 2/4/7 (hamstrings and shoulders)

  6. Push Jerks
    125, 130, 135, 135, 140
    (I really need to work on my jerks.
    Back Squat (Chains weighed 30 lbs each)
    100lb+30chains, 120lb+30 chains, 140lb.+40 chains I got 4…should have kept going.
    Push Press
    125, 125, 115, 120, 120

    Conditioning
    6:18
    6:10
    6:00

  7. 1)155,175(F),165,175,180,185 really struggle to get deep enough in catch because of shitty shoulder mobility. See push press numbers for an idea at how bad my push jerk is. Definitely prefer split.
    2a)155,155,185,185,195(9) this makes me want to break something
    2b)155,155,155,155,175(2+1)

    Conditioning:
    Ran out of time but did a WOD earlier in the morning…
    AMRAP 15 minutes:
    5 Strict pull ups
    7 Push press 125#
    9 KTE
    -8 Rounds + 4 pull ups

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