Saved by the (bar)Bell

..a 110kg 3-rep max deadlift happened, over and over again, e2mom for 16 minutes…

WOD 121009:

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70% (65#), 2X1 @ 75%(70#), 2X1 @ 85% (80#), 2X1 @ 90% (85#), 4X1 @ 75% (70#)
2a) 3X5 Pendlay Row 80#
2b) 3X5 Jumping Good Mornings 80#

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% 115#
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% 125#
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% 130#

Conditioning “Black & Blue”
5 RFT:
10 power cleans (95#)
10 burpees (hand release)
14:42 Rx (9 sec off my PR booooo)

Insanity Asylum: Relief

Now I have to wait til 0645 tomorrow to spin :(

AM: taught my usual 0645-0730 spin class.
Went easy on them today, less hills, more sprints & jumps. Apparently word on the street is my class is hard. It’s just indoor cycling. I didn’t know workouts were supposed to be easy…am I missing something? Oh wait, that’s probably why there’s an OBESITY epidemic within the military community—service members, spouses, and children. Ohhhhh..they want an easy button? Well don’t come to me for a workout cuz I’ll put your behind to WORK!

Anyway..

PM
WOD 120926:

BB Gymnastics

1) 10X2 Snatch off Blocks (at knee) 65-70-75#
(WOD called for 5X2 but I’m determined to perfect my snatch)
2) 5X2 Clean off Blocks (at knee) (did 6X2 at 70-75-80-85-95-95)

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press 25# dumbbells
1b) 3X10 Strict Weighted Chest to Bar Pullups - (not weighted, just strict)
1c) 3X20 BB Stepups 20″ (front rack) 40#
1d) 3X10 Strict GH Raises

Over and out…

WOD 120925:

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk 65-75-80-80-85-85-85-90-90-95 (I WILL do 100# next time)
2a) 3X5 Pendlay Row 85#
2b) 3X5 Split Press 65#

Strength

High Bar Back Squat: 1X5 @ 75%(120#), 1X3 @ 80%(130#), 3X3 @ 85%(140#)

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%(65#)
Run 400m

Rest 1:1 (d’oh! did not see this, did back-to-back rounds 13:34)

…then you’re doing it wrong!

Just kidding :)

Kudos to everyone who worked out today, but OMGeeez my workout was so awesome today!!

WOD 120921:

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 65# (light I know, but I’m still working on my form…by myself)

Strength

1a) 3XME Bench Press @ 85% of 1RM (80#, 5-5-6) – rest 75 sec.
1b) 3XME Strict Pullups (5-3-4) – rest 75 sec.

Conditioning

In 12 minutes complete:
100 UB Double-Unders
(took forever cuz I haven’t done them in forever)

AMRAP of…
7 Deadlifts 185#
25 Burpees
(1 round + 7 reps)

Midline
5 minute AMRAP of Strict T2B.
(First time ever and did 30!)

Friday’s are fun.

WOD “Anejo” (with adjustments)
5 rounds for time
100m farmers walk (40#)
7 deadlifts (115#)
14 double unders
*11:06

4x10 push press (55#)
3x15 kb swings (30#)
1x10 kb swings (40#)
2x10 incline press (35#)
2x10 incline press (50#)
30 pull ups

2mi bike ride (10min)

2 workouts down, 4 more to go

Warm-up: 2mi run in 17:17 (getting close to my goal!)

WOD “Runn-a-bell”
6 rounds for time
200m run
5 deadlifts (115#)
*11:20

3x10 push press (55#)
4x10 walking lunge steps (each leg, 30#)
4x25 calf raises (50# kb)
4x15 sumo squats (50# kb)
4x10 leg press (170#)
2x20 calf press (170#)
3x10 v-squats (70#)

..That I had some guy tell me my workout was “tough”. Yeah that’s the point. Anyways, I had a pretty awesome day at the gym. I thought I would be tired from yesterday’s sucky 3mi run around the neighborhood, but I had energy for days.

Warm-up: 2mi run (17:20 oh snap!)

WOD “Hell for Certain”
400m farmers walk (40#)
21-15-9
Burpees
Pull-ups
400m farmers walk (40#)
*18:15 the name says it all

3x8 push press (55#)
3x10 KB swings (30#)
3x10 sumo deadlift high pulls (50# kb)
30 wall ball shots (12#)

Feeling good, feeling great