140521

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If any of you are going to be in the Raleigh NC area for this Memorial Day, make sure you get registered for our “To The Lost…” Event! Come on out and get some awesome BBQ, an event T-shirt, and a little fitness in support of a great cause! If you need to get your CAKE WEIGHT in for the day, we can certainly facilitate that as well.

Register Here.

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Power

1) Pause Clean (2 count at top of knee): 5rm

Accessory

1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1k
20 UnBroken Weighted Box Jumps 20″ AHAP (step down)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down)
15 TTB
Row 1k

Do Work…

17 thoughts on “140521”

  1. Coach, what’s the preferred method for weight on the Box Jumps?

  2. Power
    1) 145 (barely got the last one)

    Accessory
    1) 135, 145, 155, 165
    I’ve been doing these in place of bent over rows. I had which was which reversed in mind. Whoops.

    Conditioning
    15:18 w/ 20# dumbbells.

  3. Power:
    1.) 190, 215, 235 ~ 85%

    Acc:
    1.) 175, 185, 185, 195

    Conditioning:
    12:05 Rx ~ 45# DB’s

  4. Accessories
    1) 185

    Conditioning:
    12:55 (#25 db each hand)
    -last 500m was miserable.

  5. holy shit feel thrashed today.
    1) 235

    Rows 160

    Cond 14:30
    40# DBs. 20 unbroken jumps was…uncomfortable.

  6. Power
    1.) 225#

    Accessories
    1.) 185# across

    Cond
    12:59

    20 @ 40#
    10 @ 60#(40# DBs and 20# vest)

  9. Connectivity
    Done
    Power
    1)130
    Accessories
    1)130,145.155.165
    Conditioning
    went to the track and did some sprint Intervals

  11. Successful at 165# failed after 2 reps at 175# but still ten pounds over previous time.
    Rows done at 145#
    Conditioning done: 40# on box jumps, ttb still a slow struggle. Finished in 24:12.

  13. M/28/#155/NorCal
    Power
    1. #205

    Accessory
    1. #155-165-170-175

    Conditioning
    Did The Way 19:05 Rx

  14. cond
    13:30 *pussed out and went light on the dbs-8s-was afraid my old ass would fall.
    will go heavier next time.

  15. 1) Pause Clean (2 count at top of knee): 5rm
    30/40/50/60/70kg
    2) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec.
    70/75/80/85kg
    3) For time:
    Row 1k
    20 UnBroken Weighted Box Jumps 20″ AHAP (step down)
    30 TTB
    10 UnBroken Weighted Box Jumps AHAP 20″ (step down)
    15 TTB
    Row 1k

    16:02

    used vest for weight which added ca 2 mins to my time

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