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.
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…
Coach, what’s the preferred method for weight on the Box Jumps?
Holding Dumbells at your sides.
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.
Power:
1.) 190, 215, 235 ~ 85%
Acc:
1.) 175, 185, 185, 195
Conditioning:
12:05 Rx ~ 45# DB’s
Accessories
1) 185
Conditioning:
12:55 (#25 db each hand)
-last 500m was miserable.
holy shit feel thrashed today.
1) 235
Rows 160
Cond 14:30
40# DBs. 20 unbroken jumps was…uncomfortable.
“thrashed” +1
Power
1.) 225#
Accessories
1.) 185# across
Cond
12:59
20 @ 40#
10 @ 60#(40# DBs and 20# vest)
Feeling pretty shitty today. Will have to do tomorrow
Power
1) 145#
Accessory
1) 115#
Cond
17:02
30# (2×15# DBs)
Connectivity
Done
Power
1)130
Accessories
1)130,145.155.165
Conditioning
went to the track and did some sprint Intervals
Wicked feeling in the abs during the last row.
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.
Power : 225
Acc: 155, 175 x 3
Condtioning: 13:04 40# db
M/28/#155/NorCal
Power
1. #205
Accessory
1. #155-165-170-175
Conditioning
Did The Way 19:05 Rx
cond
13:30 *pussed out and went light on the dbs-8s-was afraid my old ass would fall.
will go heavier next time.
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